What Ayurveda says
Sleep (nidrā) is one of the three pillars of life in Ayurveda, alongside diet and balanced sexuality. When sleep fails, ojas (the deep tissue of immunity and calm) is the first to drop — which is why disturbed sleep tends to age and unbalance the whole system quickly.
Possible dosha pattern
Vāta insomnia is difficulty falling asleep with a racing mind, cold feet and a light body. Pitta insomnia wakes you between 1–4 a.m. with heat and an active to-do list. Kapha shows up as heavy, unrefreshing sleep and daytime drowsiness, not classical insomnia.
Foods to favour
- ·Warm milk with nutmeg and a pinch of cardamom
- ·Cooked dinners eaten by 7–7:30 p.m.
- ·Soaked almonds, dates, ghee
Foods to reduce
- ·Coffee after midday, alcohol within 3 hours of bed
- ·Heavy meat, cheese and fried food at night
- ·Screen-lit dinners
Daily routine
- ·Warm-oil foot massage (padabhyanga) with sesame oil before bed
- ·Lights low after sunset, no screens 60 minutes before sleep
- ·Slow nostril breathing (Nadi Shodhana) 5 minutes in bed
- ·Same wake time daily — even after a bad night
Herbs (with cautions)
- AshwagandhaFull guide →
¼–½ tsp in warm milk an hour before bed for Vāta-type insomnia
Caution: Avoid in pregnancy, hyperthyroidism and active Pitta heat
- BrahmiFull guide →
300–600 mg with breakfast to cool a hot, busy mind
Caution: Avoid in bradycardia, hypothyroidism, with sedatives
- Jatamansi
Classical nervine for restless sleep
Caution: Consult a vaidya in pregnancy and with sedatives
When to see a doctor
Chronic insomnia (>3 nights/week for more than a month), heavy snoring with daytime sleepiness (possible sleep apnoea), depression, or insomnia after a head injury — see a GP.