Home Remedies for Sleep: Ayurvedic Ways to Beat Sleeplessness Naturally

Dr. Arati Soman

Ayurvedic Physician & Head Formulator at Nisagra Herbs

Sleep is not just rest; it is the foundation of physical health, mental clarity, and emotional well-being.

In India, many people struggle with sleeplessness, insomnia, or disturbed sleep, affecting daily life. Recent studies show that about 25.7% of Indians suffer from insomnia, and conditions like obstructive sleep apnea affect up to 37.4% of certain groups. PubMed In older adults (60+ years), around 37% report insomnia symptoms. PubMed In rural Northern India, sleep disturbances (including difficulty falling asleep, waking frequently, or restless nights) affect more than 30% of people. jclmm.com

Because of sleeplessness, many in India face problems such as fatigue, poor concentration, mood swings, weakened immunity, higher risk of chronic diseases (like hypertension, diabetes), and worsening mental health (stress, anxiety, depression). Sleepless nights also reduce work performance, lead to accidents, and lower the quality of life.

Why Sleep Matters in Ayurveda

In Ayurveda, sleep (nidra) is one of the three pillars of health — along with aahara (diet) and brahmacharya (balanced lifestyle). These three together are called Trayoupstambha, which means “three supports of life.”

Just as food nourishes the body, proper sleep restores the mind, strength, and vitality. Lack of good sleep — known as Anidra (insomnia) — leads to fatigue, anxiety, mood swings, and poor concentration. Ayurveda sees nidra not merely as rest, but as a deep healing process that rejuvenates both body and mind.

Understanding Sleeplessness (Anidra)

Anidra or insomnia occurs when the mind remains active even when the body is tired. In Ayurvedic terms, it happens due to imbalance in Vata and Pitta dosha.

Common causes include:

Excessive stress or anxiety
Irregular sleep schedules
Late-night gadget use
Poor digestion or heavy dinners
Excessive tea, coffee, or alcohol
Mental exhaustion

When these factors accumulate, they disturb the natural rhythm of sleep. Ayurveda recommends gentle, natural remedies for sleeplessness that calm the nervous system and balance doshas.

Best Home Remedies for Sleep (Natural & Effective)

Below are some simple and time-tested home remedies for insomnia and natural sleep remedies that support sound sleep — without side effects.

1. Warm Milk with Nutmeg or Turmeric

A cup of warm milk before bed works as a natural sleep aid.
Add a pinch of nutmeg (jaiphal) or turmeric (haldi).
It helps reduce stress hormones and promotes calmness.
Especially beneficial for seniors as a natural sleep aid for the elderly.

2. Brahmi and Jatamansi — The Ayurvedic Sleep Herbs

Both Brahmi and Jatamansi are renowned in Ayurveda as natural remedies to help you sleep.

Calming the nervous system
Reducing anxiety and overthinking
Promoting deep, peaceful sleep

👉 At Nisarga Herbs, our product NISHA combines the power of:

Brahmi Ghan (190 mg) — supports memory, focus, and relaxation
Jatamansi Ghan (5 mg) — reduces mental fatigue and sleeplessness

Nisha is not a sedative; it helps the mind unwind naturally — making it a safe remedy for sleepless nights.

3. Ashwagandha and Shatavari — Stress-Balancing Adaptogens

Daily stress often keeps us awake at night. Ayurvedic herbs like Ashwagandha and Shatavari are natural insomnia remedies that calm the mind and reduce cortisol.

👉 Nisarga’s USHA capsules blend these two adaptogens:

Ashwagandha Ghan — reduces stress and stabilizes mood
Shatavari Ghan — nourishes the nervous system and supports hormone balance

Together, they help improve sleep quality, mental clarity, and daily focus.

4. Practice Abhyanga (Warm Oil Massage)

Massaging your feet and scalp with warm sesame or coconut oil before bedtime balances Vata dosha and induces deep relaxation.

This traditional Ayurvedic technique helps improve blood flow and acts as a natural remedy for deep sleep.

5. Herbal Teas for Calming the Mind

Sip on soothing teas made from tulsi, chamomile, or lemongrass. They help release mental fatigue and work as gentle sleep remedies. Avoid caffeine or sugary drinks at night.

6. Practice Deep Breathing and Meditation

A few minutes of pranayama (deep breathing) or guided meditation before bed relaxes the mind and prepares the body for rest. This is one of the best home remedies to fall asleep quickly.

7. Maintain a Consistent Sleep Routine

According to Ayurveda, sleeping between 10 p.m. and 6 a.m. aligns with your natural dosha clock. Stick to a routine — avoid late-night screens, heavy meals, and loud environments before bed.

Ayurvedic View: Why Nidra (Sleep) is Essential

Ayurvedic texts describe nidra as the root of health and happiness.

Charaka says — “Happiness and misery, nourishment and emaciation, strength and weakness, knowledge and ignorance, life and death — all depend on sleep.”

So, just like food nourishes the body, sleep nourishes the soul. Poor sleep drains ojas (vital energy), leading to premature aging and poor immunity. Hence, Ayurvedic home remedies for sleeplessness focus on restoring this balance naturally.

Modern Science Meets Ayurveda

Modern medicine often relies on sedatives and hypnotics for insomnia, which may cause dependency or side effects. Ayurveda, on the other hand, promotes holistic healing — calming both mind and body.

Studies published in NCBI and Eman Research show that herbs like Brahmi, Jatamansi, and Ashwagandha improve sleep latency, enhance REM cycles, and reduce anxiety without any harmful effects.

References:

FAQ

1. What are the best home remedies for sleep in adults?

Adults often struggle with sleep due to stress, long screen time, or irregular routines. Ayurvedic home remedies like warm milk with nutmeg, Brahmi, and Jatamansi help relax the mind and improve deep sleep naturally. Regular yoga, meditation, and early bedtime also support better sleep.

2. How can older adults get better sleep naturally?

As we age, melatonin levels drop, leading to lighter sleep. Natural sleep aids for seniors include warm oil foot massage, herbal teas (like chamomile or tulsi), and Ayurvedic herbs such as Ashwagandha and Shatavari. These calm the mind, reduce stress, and promote restful sleep without side effects.

3. Which Ayurvedic herbs help with sleeplessness and insomnia?

Ayurveda recommends herbs like Brahmi, Jatamansi, Ashwagandha, and Shatavari as effective natural remedies for sleeplessness. They balance Vata and Pitta doshas, relax the nervous system, and improve overall sleep quality. Nisarga’s Nisha and Usha capsules combine these herbs for safe, daily use.

4. What are common causes of sleeplessness in India today?

In India, rising stress, digital addiction, irregular meals, and late-night work are major causes of insomnia. Pollution, urban noise, and high caffeine intake also disturb natural sleep cycles. Ayurveda helps correct these through lifestyle balance and natural remedies.

5. Can I take Ayurvedic sleep aids every night safely?

Yes, Ayurvedic formulations like Nisha (with Brahmi and Jatamansi) and Usha (with Ashwagandha and Shatavari) are non-sedative, natural, and safe for regular use. They help your body regain its natural sleep rhythm without dependency or morning grogginess.

6. What are some home remedies to fall asleep quickly?

Simple habits can make a big difference. Drink warm milk before bed, practice deep breathing or meditation, apply oil to feet, and avoid screens an hour before sleep. These home remedies calm the mind and help you fall asleep quickly and naturally.

7. How does Ayurveda explain sleeplessness (Anidra)?

Ayurveda says sleeplessness occurs when Vata and Pitta dosha are imbalanced. This causes restlessness, overthinking, and disturbed sleep. Herbal remedies, routine discipline (dinacharya), and a calm pre-sleep routine help restore nidra — the balance of body, mind, and spirit.

Back to All