So many people we have been talking to are sharing how their main health issue is getting better sleep, so I wanted to share 5 Ayurvedic evening rituals that have helped us and so many of our customers finally get better rest:
Ayurvedic Rituals for Better, Deeper, More Restful Sleep
1. Sip warm milk with a pinch of nutmeg.
Bring 1 cup of milk to a boil, then simmer for 2-3 minutes. Add in about 1/4-1/2 tsp nutmeg (and a pinch of cinnamon if desired). Stir well. You can sweeten with a bit of honey once the milk has cooled down a bit. This delicious elixir calms Vata dosha and prepares the body for rest.
2. Take 1 LipoAshwagandha capsule 30 mins before bed.
Ashwagandha has been shown to reduce cortisol levels and support deep sleep cycles. Liposomal delivery = much better absorption for better rest.
3. No screens at least 1 hour before bedtime.
Blue light from screens interfere with the body's natural melatonin production. Instead of staring at your phone or the TV, try reading a book, playing a board game, journaling or doing some light stretching.
4. Massage your feet with warm sesame oil.
This helps to ground your nervous system (and as an added bonus: it feels amazing!) Consider adding in a few drops of Lavender Essential Oil as well!
5. Deep breathing
Do 5-10 minutes of slow, deep, intentional breathing through your nose to help prepare your body for rest.
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Medical Disclaimer
The information provided in this blog post is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Ashwagandha (Withania somnifera) is a traditional herb that may support relaxation and sleep, but individual results may vary.
Lotus Blooming Herbs does not claim to cure, treat, or prevent any disease or health condition. Always consult with a qualified healthcare professional before starting any new herbal supplement, especially if you are pregnant, nursing, taking medications, or have a pre-existing medical condition.
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References:
- Ashwagandha: Is it helpful for stress, anxiety, or sleep? https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep. https://pubmed.ncbi.nlm.nih.gov/32818573/
- A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha. https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246