supporting sound sleep
sleep as medicine
In our fast-paced, achievement-driven culture, sleep often becomes an afterthought - something we “fit in” when everything else is done. Yet, in both common sense and Ayurveda, deep, restful sleep is one of the most powerful medicines we have.
Think of the last time you awoke after a truly nourishing night of rest - clear-headed, steady, and energized for the day ahead. Now contrast that with mornings where you’ve technically “slept enough” but still wake sluggish and foggy. Ayurveda explains this difference and offers practical tools to help you reclaim your most restorative rest.
the how and the when of sleep
Our bodies operate within a natural circadian rhythm, attuned to the cycles of light and darkness. Ayurveda refines this further through the Ayurvedic clock—a rhythm that aligns each time of day with the energies of the three doshas.
It’s not just how much you sleep that matters, but when you sleep. The timing determines which physiological processes are supported and how deeply your body can repair itself.
Kapha Time: 6:00p – 10:00p
Kapha dosha brings heaviness, stability, and a natural slowing down. In the evening, this is the time to:
Dim lights and reduce stimulation
Avoid strenuous exercise or intense work
Engage in calming rituals like gentle stretching, warm baths, or abhyanga (self-oil massage)
Why it matters: If you “ride the wave” of Kapha into sleep, you’ll likely drift off easily and enter the deeper stages of rest more quickly.
Pitta Time: 10:00p – 2:00a
Pitta governs metabolism, transformation, and repair. This is when your body’s internal “night shift” begins:
Digesting and assimilating food and nutrients
Conducting cellular repair and detoxification
Processing mental impressions from the day
Why it matters: Staying awake during this time can lead to a “second wind” (or more accurately, a surge of Pitta fire), tempting you to be productive. But if you’re up, your body diverts this energy to outward activity rather than inward repair—leaving you less restored come morning.
Vata Time: 2:00a – 6:00a
Vata governs movement, lightness, and creativity. In the early morning, these qualities can help you wake with clarity and energy—if you rise during this window.
Why it matters: Sleeping past 6:00a moves you back into Kapha time, making it harder to shake off heaviness and lethargy.
why you can sleep “enough” and still feel tired
If your sleep begins late—say midnight to 8:00a—you miss much of Pitta’s prime repair work and start the day already in Kapha’s heaviness. This can leave you groggy even after eight hours in bed.
Ayurvedic tips for sound sleep
While each person’s needs are unique, these core principles support healthy rest across constitutions:
Honor the clock: Aim to be in bed before 10:00p and awake before 6:00a.
Eat early and lightly at night: Give your digestive system time to finish its work before Pitta time begins. 3 hours of digestive time before bed is best.
Create a wind-down ritual: Consistency helps signal to the body that it’s time to rest.
Tend to the senses: Reduce screen time, dim lights, use calming aromas like jatamamsi or sandalwood.
Nourish the nervous system: Abhyanga with warm oil, gentle yoga, or a cup of herbal sleep tea can help settle Vata and Kapha imbalances that disrupt rest.
sleep as a pillar of health
In Ayurveda, sleep (nidra) is considered one of the three pillars of life (along with food and energy management). It is not a luxury—it is a daily opportunity for deep healing. When you align with nature’s rhythm, sleep becomes more than rest; it becomes medicine that nourishes every tissue of the body, steadies the mind, and supports your spiritual well-being.
We’re included some of our favorite tools and resources for sleep here. Let us know if you need a recommendation on the tool that’s right for you!
Sleep Support Collection
Ease into rest with this calming collection of practices designed to support deep, nourishing sleep. These gentle videos include breathwork, guided relaxation, and restorative movement to help quiet the mind, release tension, and prepare the body for rest, whether you’re winding down before bed or resetting after a restless night.
sound sleep oil
this ayurvedic herbal oil is a great companion to a sleep prep practice. It’s a cooling and soothing oil that is intended to be used as a foot and head massage oil before bed.
deep zzzs tea
our herbal blend is a lovely way to wind down and prepare for rest.
drink a cup before bed fall fast asleep, and stay asleep!
mullein garlic ear oil
we like to fill the ear canal with oil prior to sleep. It invites a sense of groundedness, quiet, and calm, while also addressing auditory sensitivities.
jatamamsi eo
supportive in soothing an exhausted nervous system. this nutritive tonic is useful to balance sympathetic activation and to cultivate grounded and restful sleep.
root down vata tea
root down tea is formulated to counter the light, dry, airy qualities of vata dosha. when you need to unwind and relax before bed, brew a cup of root down.
vata be grounded aromatherapy roller
pacify vata dosha by soothing an agitated nervous system, calming an overactive mind, and supporting strong vitality.
Visit us so that we can help you cultivate healthy sleep habits, and awaken with more energy, a clearer mind, and more capacity to take on the day!
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