Why nights feel restless, and how a calming Ayurvedic bedtime routine can help you actually rest.
Have you ever gone to bed tired, only to lie awake with your mind spinning? Or woken up groggy even after 7–8 hours in bed?
It’s not just you. In today’s world, evenings often look like a second daytime: screens glowing, late dinners, noise, and endless stimulation. The body never gets the message: “It’s time to rest.”
Ayurveda calls this a loss of rhythm. And when rhythm is off, sleep suffers. The solution? A gentle evening wind-down routine that signals your senses and nervous system to let go.
Ayurveda teaches that health is built on cycles — the rising and setting of the sun, the flow of digestion, the rhythm of rest and activity.
When we ignore these cycles — staying up late, eating heavy meals, flooding our eyes with bright light — the body gets confused. Instead of preparing for rest, it stays in “alert” mode.
Evenings are the doorway between activity and renewal. A simple wind-down helps you step through that doorway with ease.
Signs Your Evening Rhythm Is Off
‣ Difficulty falling asleep
‣ Restless or shallow sleep
‣Waking up groggy, foggy, or tense
‣ Digestive discomfort after late meals
‣ Scrolling or TV binging that leaves you wired instead of rested
If any of these sound familiar, your senses may be overstimulated at night.
1. Dim the Lights, Quiet the Noise
Why: Your senses of sight and hearing directly influence the nervous system. Bright light and noise = alert mode.
How: After sunset, switch to warm lamps or candles. Lower music or TV volume. Try 10 minutes of silence before bed.
2. Eat Light and Finish Early
Why: Heavy, late dinners keep your digestive fire burning when your body needs rest.
How: Eat your largest meal at lunch. Keep dinner smaller, warm, and finish 2–3 hours before bed.
3. Put Screens to Bed Before You Do
Why: Blue light tricks your brain into thinking it’s daytime. Scrolling stimulates the mind instead of soothing it.
How: Power down devices 30–60 minutes before bed. If you must use them, use night mode or blue-light filters.
4. Try a Warm Foot Massage
Why: In Ayurveda, applying oil to the feet grounds the nervous system and signals safety.
How: Rub warm sesame or coconut oil into your feet, slip on soft socks, and feel the release.
5. Breathe the Day Out
Why: Breath bridges body and mind. Slow exhalations quiet the stress response.
How: Inhale for 4, exhale for 6. Repeat 5 times. Imagine exhaling the day’s worries.
Do I need to do all five steps?
No. Start with one or two. Even small changes tell your body it’s time to rest.
What if I can’t eat dinner early?
Keep it lighter. A warm soup or simple grains digest easier than heavy leftovers.
Can I still watch TV at night?
Yes — but dim the screen, keep the volume low, and balance it with calming practices.
What if my mind still races in bed?
Try journaling before sleep. Write down your thoughts so your brain doesn’t rehearse them at night.
Is this realistic for busy parents or professionals?
Yes. Even a shortened version — dim lights, device off, 5 breaths — makes a difference.
Your Body Wants to Rest With You
Your body isn’t fighting sleep. It’s waiting for you to create the right signals. A calm evening routine tells your nervous system: “The day is done. You’re safe. Let go.”
With love,
Jeannine
