10 Ayurvedic remedies for insomnia: Natural ways to restore peaceful sleep
, the ancient Indian system of healing, views insomnia as a sign of imbalance in the mind-body system, often linked to disturbed Vata and Pitta doshas.
Tired of too many ads? go ad free now
Rather than relying on temporary fixes like sleeping pills, Ayurvedic wisdom encourages a gentle, long-term approach.
Through calming herbs, nourishing evening routines, oil massages, and mindful dietary habits, Ayurveda helps soothe the nervous system and align your natural sleep cycle. These remedies not only support better sleep but also promote overall wellbeing, helping you relax deeply and wake up feeling energised and clear-headed.
10 Ayurvedic remedies to help you sleep better naturally
Calm the mind with ayurvedic sleep herbs
Certain Ayurvedic herbs are known for their calming and adaptogenic properties:
Brahmi soothes the nervous system and reduces mental chatter.
Ashwagandha helps the body adapt to stress and stabilises cortisol levels.
Shatavari is especially helpful for women with hormonal imbalances impacting sleep.
Sarpagandha acts as a natural sedative and helps reduce high blood pressure.
Cannabis (Bhanga), traditionally used in Ayurveda under supervision, helps promote deep, restorative sleep in chronic insomnia cases.
These herbs address root causes like stress, anxiety, hormonal imbalance, and nervous system hyperactivity, allowing the body to transition naturally into restful sleep.
Drink warm milk with turmeric before bed
A simple yet effective bedtime ritual in Ayurveda involves sipping a cup of warm milk infused with a pinch of turmeric. This combination works on both the physical and mental levels.
Milk naturally contains tryptophan, an amino acid that supports melatonin production, the hormone that regulates your sleep-wake cycle. Turmeric, meanwhile, has anti-inflammatory properties and is believed to balance excess Vata and Pitta—two doshas frequently disturbed in cases of insomnia.
This soothing drink helps the body transition from wakefulness to rest, easing digestion and calming the senses before bedtime.
Tired of too many ads? go ad free now
Do an Ayurvedic oil massage (Abhyanga)
Abhyanga, the Ayurvedic practice of self-massage with warm oil, is a deeply grounding technique that pacifies an overactive nervous system. Using oils infused with herbs like Brahmi or Mahanarayan, you gently massage your scalp, limbs, and soles of your feet in the evening. This not only nourishes the skin and tissues but also signals the body to shift into relaxation mode. The warm oil improves circulation, promotes lymphatic drainage, and helps the body feel anchored—especially important for those with excess Vata energy, which tends to manifest as racing thoughts or restlessness at night.
Try shirodhara therapy for deep relaxation
is one of Ayurveda's most effective therapies for calming the mind. During this treatment, a steady stream of warm, medicated oil is poured over the forehead, targeting the third eye chakra. This continuous flow induces a meditative state, slows down mental activity, and balances excess Vata and Pitta. Shirodhara is often recommended for people suffering from chronic stress, burnout, or anxiety—all of which contribute to sleep disturbances.
The therapy helps relax the entire nervous system and often leads to deep, restorative sleep within a few sessions.
Use Karnapuranam and Shirovasti for nervous system support
Two other traditional therapies, Karnapuranam and Shirovasti, are lesser-known but highly effective tools in Ayurvedic sleep care. Karnapuranam involves gently pouring warm, herbal oil into the ears, which is believed to nourish the auditory nerves and calm sensory overload. Shirovasti is a more intensive therapy where warm oil is retained on the scalp for a specified time using a leather cap.
This treatment is particularly useful in cases of insomnia caused by hormonal fluctuations, mental fatigue, or heightened emotional stress.
Both therapies support the nervous system and help stabilise erratic Vata energy.
Incorporate herbal formulations into daily routine
For long-term sleep improvement, Ayurveda encourages the use of herbal formulations that support overall nervous system health. Tablets or powders containing herbs like Ashwagandha, Tagara (Indian Valerian), and Jatamansi can be taken daily under a practitioner's guidance.
These herbs work cumulatively to reduce mental fatigue, support adrenal function, and promote a more stable sleep cycle over time. Unlike conventional sleeping pills, they don't cause grogginess or dependency and instead help the body return to its natural rhythm.
Massage the soles of your feet with warm oil
One of the simplest yet most underrated Ayurvedic remedies for insomnia is
the soles of the feet with warm oil at night. This nightly ritual has a calming effect on the entire body and helps ground mental energy that tends to rise upward and cause restlessness.
Using oils like sesame, coconut, or ghee, this practice stimulates marma points on the feet, which are linked to various organs and energy channels. It relaxes the muscles, supports better circulation, and sends a clear signal to the body that it's time to rest.
Use aromatherapy to soothe the mind
In Ayurveda, the sense of
is closely connected to the brain and can influence emotions and mental states. Using calming essential oils like lavender, sandalwood, or vetiver in a diffuser or diluted and applied to the temples can help calm the mind and prepare the body for sleep.
These aromas stimulate the olfactory nerves and trigger a relaxation response in the brain, helping to lower cortisol and gently activate melatonin release. A peaceful, scented environment can be the perfect complement to other Ayurvedic nighttime rituals.
Follow a Vata-Pitta pacifying diet
Your evening meals play a major role in determining the quality of your sleep. Ayurveda recommends eating a warm, light, and nourishing dinner that's easy to digest—such as a bowl of khichdi or vegetable soup with ghee.
Avoid heavy, spicy, or overly dry foods, as well as stimulants like caffeine, sugar, and alcohol, especially after sunset. A dosha-balancing diet not only supports digestive health but also prevents the build-up of internal heat and restlessness, which are common contributors to insomnia in both Vata and Pitta types.
Practise gentle yoga and meditation
Ayurveda recognises the deep connection between the body and mind, and incorporating gentle movement before bed can make a significant difference in sleep quality. Practices like yoga nidra, alternate nostril breathing (Nadi Shodhana), and simple forward bends help reduce mental clutter and tension stored in the body. Poses like Viparita Karani (legs-up-the-wall) and Shavasana (corpse pose) shift the body into a deeply relaxed state.
Regular meditation or mindfulness at night also helps train the mind to let go of overthinking and prepare for stillness.
Also Read:
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
an hour ago
- Hindustan Times
Woman 'finds out her ovarian cyst was a teratoma with hair, teeth, eyeball that killed her ovary': Doctor explains
Dr Kunal Sood, an anesthesiology and interventional pain medicine physician, shared an Instagram post on July 27 to highlight what teratomas are – a type of tumour that can contain several different types of tissues, including hair, muscle, teeth, or bone. They are usually benign, he said as he reacted to a woman's video in which she expressed shock over her having the rare tumour. Also read | 'Evil' embryonic twin removed from Indian woman's brain in US Dr Kunal Sood explained teratomas, a type of tumour, as he reacted to a video of a woman narrating her experience. (Instagram/ doctorsoood) Teratomas are tumours She wrote about her video: 'Me waking up after surgery finding out my 'ovarian cyst' was actually a teratoma with hair, teeth and an eyeball? And that it grew so big, it twisted and killed my ovary.' In his caption, Dr Sood wrote, 'Some ovarian 'cysts' turn out to be teratomas: tumours that can contain fat, hair, or even teeth. Most are benign, but larger ones can cause serious complications like ovarian torsion, which may affect fertility. Did you know not all cysts are just cysts?' 'They can twist the ovary' In the video he posted, Dr Sood explained, 'Believe it or not, this can actually happen. Teratomas are tumours that contain hair, skin, and even teeth. They're most often found in the ovaries. They sometimes look like simple cysts on imaging. But unlike fluid-filled cysts, teratomas often contain fat or calcifications and form from germ cells, not normal ovarian tissue. Most are benign.' He added, 'But if they grow larger than 5 to 10 cm, they can twist the ovary, a complication called ovarian torsion. This cuts off blood flow and, without urgent surgery, can permanently damage or destroy the ovary, putting fertility at risk. Distinguishing between a cyst and a teratoma early is critical. Diagnosis often depends on a combination of imaging, clinical exam, and sometimes surgery to confirm.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Business Standard
2 hours ago
- Business Standard
Dabur Red Paste Turns #SwitchToFluorideFree Campaign into Nationwide Brand Movement
PNN New Delhi [India], July 28: Building on the momentum from their #SwitchToFluorideFree campaign, Dabur Red Paste has taken a bold next step in its campaign to raise awareness about excessive fluoride exposure. What began as an eye-opening initiative to spark dialogue has now evolved into a nationwide brand movement, encouraging consumers across India to rethink what's really in their toothpaste and make an informed switch to fluoride-free alternatives, challenging several industry giants in the process. - The national campaign backed by regional influencer storytelling, animated explainer videos, carousel education posts, SEO, search campaigns & purpose-led positioning aims to redefine oral care advertising. - To execute this campaign, Dabur Red Paste partnered with creative & digital agency Mixed Route Juice to build a full-funnel campaign. Every morning, millions of Indian families wake up and reach for the same thing: their toothbrush and toothpaste. It's a habit that starts in early childhood and becomes second nature. But a quiet shift in this routine is underway, driven by growing awareness around one key ingredient found in many toothpastes Across the world, there has been growing concern about the health risks associated with excessive fluoride exposure. According to international studies have highlighted potential links between high fluoride intake and a range of health issues, including neurotoxicity, particularly in children. These findings have led experts and parents alike to question the long-standing practice of fluoride use in everyday dental products and to seek safer, science-backed alternatives. And this movement is being led by Dabur Red Paste's recent nationwide public awareness campaign titled #SwitchToFluorideFree, aiming to educate Indian households on the potential risks of excess fluoride exposure, especially through daily oral care products like toothpaste. The trigger? A recent report by the Ministry of Jal Shakti revealed that groundwater in 370 districts across 23 states in India contains fluoride levels beyond the permissible limit. In regions already consuming high levels of fluoride through water, adding more through fluoridated toothpaste, especially since children tend to accidentally swallow the toothpaste, could elevate long-term health risks, like: - Dental Fluorosis (white or brown spots on teeth) - Brittle Bones - Low IQ "As a brand that has always believed in offering natural, safe, and effective oral care solutions, we felt it was our responsibility to bring this issue to the forefront." said Mr. Prashant Agarwal, Head of Marketing, Oral Care, Dabur India Ltd."#SwitchToFluorideFree is more than a campaign, it's a public health message, urging families to check their toothpaste labels and make the informed choice towards fluoride-free alternatives like Dabur Red Paste." What makes the campaign particularly powerful is its hyper-local storytelling approach. Influencers from regions most affected by high fluoride in groundwater, such as Uttar Pradesh (UP), West Bengal, Maharashtra, Telangana, Tamil Nadu and Odisha shared contextualized content about the fluoride report, encouraging viewers to "Flip the Pack" and look for safety instructions like "Do Not Swallow". The messaging culminates in a key call-to-action: #SwitchToFluorideFree, with Dabur Red Paste positioned as a clinically proven, Ayurvedic, fluoride-free toothpaste that fights 7 dental problems. To execute this campaign, Dabur Red Paste partnered with creative and digital agency Mixed Route Juice to build a full-scale brand movement combining regional influencer storytelling, animated explainer videos, carousel education posts, search engine optimization (SEO), search campaigns and purpose-led positioning aims to redefine oral care advertising. "Our goal was to bring empathy and urgency to a silent issue hiding in plain sight." said Amrita Sharma, Founder & Creative Director at Mixed Route Juice. "By combining public data, Ayurveda's relevance, and influencer-led narrative, we made the science accessible and the solution obvious. This is the kind of real, meaningful story-telling that we delight in." With a 360-degree approach to create mass awareness among the parents and healthcare-conscious consumers, the campaign has gained momentum on the digital and offline platforms. Dabur Red Paste,being fluoride-free toothpaste offers a safer alternative that doesn't compromise on oral health. It helps prevent tooth decay, reduces gum bleeding, fights bad breath, and alleviates sensitivity, while avoiding the risks associated with excessive fluoride. As oral care becomes part of the larger conversation around preventive health, #SwitchToFluorideFree marks a timely reminder for Indian families to not just brush, but make the wiser choice and brush better.
Business Standard
2 hours ago
- Business Standard
Love Them Like Family, Feed Them Like Cats and Dogs
VMPL New Delhi [India], July 28: Despite growing love and emotional bonding in Indian pet households, pets are still fed like humans -- from the same kitchen, and often the same plate that lacks essential nutrients pets require. Addressing this gap, Mars, Incorporated, a global leader in pet care products and services, has launched 'Feed Them Like Cats and Dogs,' a campaign each for the Pedigree® and Whiskas® brands on raising awareness about the specific nutritional needs of dogs and cats. The message is simple and universal: pets may be family, but their nutrition requirements are biologically different. In the Pedigree® brand film, a pet parent realises that dogs respond to their own natural instincts, especially around food. The Whiskas® brand film captures a quiet bonding moment where the pet parent comes to understand that while we treat cats as part of the family, their nutritional needs are uniquely their own. The campaign has been created by BBDO India and BBDO Guerrero, respectively. The Pedigree® brand film The Whiskas® brand film The campaign is supported by a recent survey conducted among Indian veterinarians, which captured observations on what pets are being fed and the impact this has on their health. According to the findings, nutrition gaps are widespread among pets fed home prepared diets. Most vets recommend complete and balanced packaged pet food as a safer and more consistent option. Many vets report visible improvements in digestion, energy, and coat health when pet parents transition to packaged pet food. Key findings include: Imbalanced pet bowls: 9 in 10 vets say Indian pets lack proper nutrition. * 91% of vets say packaged pet food is the best way to ensure calorie precision and complete nutrition. * 88% of vets agree that home-cooked food is not enough to provide adequate nutrition to pets. * 86% of vets are concerned that feeding human food that lacks essential nutrients, or the right proportion of nutrients leads to nutritional imbalance, and toxicity. * 79% say pet parents are willing to learn -- but lack awareness. Stop feeding from your plate: say Indian vets as pet illnesses surge. * 69% of vets say a common mistake made by Indian pet parents is ignoring veterinary recommendations and giving homemade diets without professional guidance. * 65% of vets recommend feeding packaged pet food instead of human food and avoiding unsafe foods as the top way to ensure healthy feeding at home. Difference is visible: benefits of switching to packaged pet food. * 70% of vets noted better weight control in pets. * 66% saw increased energy in pets. * 61% observed fewer digestive issues in pets. Dr. Umesh Kallahalli, Senior Veterinarian & Small Animal Consultant, Bangalore, said, "We regularly treat pets affected not by lack of care, but by habits driven by emotion rather than nutritional understanding. Pet parents today are more attentive, more involved, and more loving than ever. However, home-cooked food, no matter how wholesome it seems, does not provide what pets truly need, unless formulated by a qualified veterinary nutritionist. We see the effects every day -- fatigue, weak immunity, dull coats, and digestive issues. These are not signs of neglect; they are signs of misinformed love. That is what makes campaigns like these on feeding the right nutrition to pets by Mars an imperative for a country like India." Salil Murthy, Managing Director, Mars Petcare India, said, "We are seeing a generational shift in how India relates to pets. They are companions at the heart of the family, but this emotional closeness has also created blind spots especially with respect to pet nutrition. Feeding choices by pet parents in India are often guided by sentiment, not science. Our campaign is helping pet parents bring the two together and shift the narrative from emotional feeding to informed feeding. As market leaders, we believe it is our responsibility to educate pet parents on what feeding right truly means and counter the common misconceptions regarding pet nutrition." Ayesha Huda, Chief Marketing Officer, Mars Petcare India, said, "India needs a step change in how we think about pet nutrition. Despite rising pet ownership and growing affection towards pets, over 90% of Indian pet parents still feed home-cooked food--unaware that it lacks all the essential nutrients pets need to live a healthy, happy life. It is time to shift from emotional feeding to evidence-based care. Backed by Mars 90 years of global nutritional expertise in pet care, the Pedigree® and Whiskas® brands ensure complete and balanced nutrition when fed as recommended." The high decibel campaign will be visible across pet stores, ecommerce platforms, social media, digital platforms, veterinary clinics, retail environments and the distribution network of Mars. It invites Indian pet parents to reflect on what goes into the bowl -- and whether it truly reflects what their pet needs, to lead a healthier life. The Pedigree® and Whiskas® brands are scientifically formulated to provide complete and balanced nutrition tailored to the unique needs of dogs and cats. Developed with experts at the Waltham Petcare Science Institute, it ensures pets receive the right nourishment every day, in every bowl. ABOUT MARS, INCORPORATED Mars, Incorporated is driven by the belief that the world we want tomorrow starts with how we do business today. As an approximately $55bn family-owned business, our diverse and expanding portfolio of leading pet care products and veterinary services support pets all around the world and our quality snacking and food products delight millions of people every day. We produce some of the world's best-loved brands including ROYAL CANIN®, PEDIGREE®, WHISKAS®, CESAR®, DOVE®, EXTRA®, M & M's®, SNICKERS® and BEN'S ORIGINAL™. Our international networks of pet hospitals, including BANFIELD™, BLUEPEARL™, VCA™ and ANICURA™ span preventive, general, specialty, and emergency veterinary care, and our global veterinary diagnostics business ANTECH® offers breakthrough capabilities in pet diagnostics. The Mars Five Principles--Quality, Responsibility, Mutuality, Efficiency and Freedom--inspire our 150,000 Associates to act every day to help create a better world for people, pets and the planet.
