5 Deep Sleep secrets inspired by Ayurveda and Yoga for true relaxation

Soothing the nervous system is one of the best time-tested techniques that have been followed in Ayurveda for many centuries. This technique is named Abhyanga in Ayurveda, where warm oil is used to massage the entire body to stabilise the nervous system and bring inner peace. This self-care ritual nourishes the body, relieves tension, and signals the mind that it’s time for rejuvenation.

*Steps to practice: *
_Before bedtime, gently apply sesame or coconut oil to the skin using circular motions on the joints and long strokes on the limbs. _

The inhalation and exhalation of breath purifies, restores, and harmonises an individual’s body. Pranayama is a well-known breathing technique that helps not only to combat diseases but also to regulate the nervous system and prepare the body for rest. Practicing Nadi Shodhana (alternate nostril breathing) before bed promotes mental clarity and relaxation.

Steps to practice:
_- Sit comfortably with a straight spine.

• Close the right nostril with the thumb and inhale through the left nostril.
• Close the left nostril with the ring finger, release the right nostril, and exhale.
• Inhale through the right nostril, switch, and exhale through the left.
• Repeat for 5–10 minutes. This technique balances the body’s energy pathways and enhances sleep quality._

Ayurveda and yoga promotes tranquility to calm down the nervous system to get a peaceful sleep during the night. In this case, a proper nourishment is a must to approach a restful mind and body. Herbal nightcap is a sleep-inducing beverage mixed with soothing herbs such as nutmeg, ashwagandha and turmeric can enhance peaceful sleep.

*Steps to prepare: *
_- Take 1 teaspoon of Nutmeg powder, Ashwangandha and Turmeric powder.

• Add the chosen herbs in 1 cup of warm milk (diary or plant-based).
• Mix well and sip down slowly before bed._

Yoga Nidra is a type of meditation that helps to burn out stress and anxiety that induces a deep sleep of relaxation. However, studies suggest that 20 minutes of Yoga Nidra can be as restorative as several hours of sleep.

*Steps to practice: *
_- Lie down in a comfortable position.

• Close your eyes and follow a guided session.
• Focus on body awareness, breath, and visualization techniques.
• Allow yourself to drift into a meditative state between wakefulness and sleep. This technique alleviates stress, improves sleep patterns, and enhances mental clarity._

The holistic practice Dinacharya refers to a routine of self care that one can follow to the rhythm of nature . For an example it acts as a guideline that establishes a calming nighttime routine for the enhancement of better sleep during night.
*Steps to practice: *
_- Turning off screens an hour before bed to reduce blue light exposure and support melatonin production.

• Engaging in light meditation or journaling to clear the mind.
• Using calming essential oils like lavender or sandalwood for a relaxing environment.
• Sleeping by 10 PM, as Ayurveda suggests that the period from 10 PM to 2 AM is optimal for deep, restorative sleep. By adopting these mindful evening habits, the body and mind naturally ease into a state of relaxation and renewal._