May 20, 2024

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Ayurveda recommends making these changes before bedtime for better sleep

We all have difficulty falling asleep at night sometimes, which is quite normal. It is termed chronic when sleeplessness becomes a regular occurrence for you and starts affecting your health. Stress, anxiety, or poor sleeping habits, there are several things that can leave you tossing and turning all night.

When sleeplessness is caused due to chronic conditions you will need proper medical attention, but the one that is caused due to poor lifestyle habits can be easily managed at home with the help of Ayurveda.

Performing some ayurvedic rituals daily before doing to bed can help you get quality sleep and make you feel refreshed in the morning. As per Rajni Ohri, a certified Ayurvedic practitioner and founder of Ohria Ayurveda, these rituals help you relax, making it easier for you to turn off your brain when it’s time to go to bed. She shared with us 5 Ayurvedic remedies to get better sleep at night.

Pranayama refers to slow breathing exercises in which you have to focus on your breathing and channelising energy throughout your body. Practising pranayama before going to the bed can help to improve blood circulation and increase the supply of oxygen in the body. This helps your brain to calm down and fall asleep quickly. Ohri suggests doing Anulom vilom and Bhramari pranayama at night as they are more soothing as compared to other pranayamas.

Deep breathing
If you want something simpler than pranayama then you can also practise deep breathing with om chanting. For that, you have to first breathe in while chanting om and breathe out from both your nose and mouth. The word “Om” has a calming effect on the mind and can make you fall asleep faster. When chanting om maintain silence between two consecutive utterances.

Wash your feet
In ancient times people used to wash their feet whenever they return home after a long day. Washing feet help the body to relax, ease your tense muscle and reduce stress level. “Washing feet removes negativity and makes you feel peaceful. So, it is important that you do it every day,” says the Ayurvedic practitioner.

Avoid gadgets
Excessive use of electronic devices is a common problem of our modern lifestyle, which also disrupt our sleep pattern. Using a phone or watching television before going to sleep keeps your mind activated, making it harder for you to fall asleep. Try to create a peaceful environment at night before going to bed. Listen to soothing music or read a book to sleep peacefully.


Abhyanga is a form of Ayurvedic therapy that involves massaging the body with warm herb-infused oil. Ohri recommends massaging the stress points at night if massaging the whole body is not possible. Apply some warm sesame oil on your forehead and shoulders and massage them properly to relax your muscles and sleep peacefully.