Ayurvedic Tips for Restful Sleep (Nidra)

Establish a regular bedtime and wake-up routine (Dinacharya) by going to bed and rising at the same time daily, which helps balance your doshas and calm the mind.

Massage your feet with warm sesame oil (Abhyanga) before bed to ground Vata and promote deeper, more restful sleep.

Avoid heavy, oily, or spicy foods at dinner; instead, choose light, warm, and easily digestible foods like rice and mung dal khichari to prevent sleep disturbances.

Drink a cup of warm milk with a pinch of nutmeg (Jatiphala) or cardamom (Ela) in the evening to soothe the nervous system and encourage sound sleep.

Unplug from screens and avoid stimulating activities at least 30 minutes before bed; instead, practice quiet reflection or gentle pranayama (breathwork) to calm the mind.