How to Get Deep Sleep Ayurveda Way – A Complete Guide for Natural Rest

Deep sleep is not just a comfort; it is the foundation of your health, energy, and mental clarity. Ayurveda – the ancient science of life – treats sleep (Nidra) as one of the Traya-Upastambha (three pillars of life), along with diet (Ahara) and balanced lifestyle (Brahmacharya).

In this guide, you’ll learn how to get deep sleep Ayurveda way, how much deep sleep is required, natural remedies, and the benefits of deep sleep. We will also explore mudra for deep sleep, Ayurvedic medicines, and home remedies that work for Indian lifestyles.

What is Deep Sleep According to Ayurveda?

In Ayurveda, deep sleep is a state where mind, senses, and body withdraw from activity. It is the phase where the mind is free from thought waves, the body repairs itself, and the Kapha dosha nourishes tissues. This corresponds to modern science’s slow-wave sleep, the most restorative stage of the sleep cycle.

Ayurveda explains that deep sleep at night happens naturally when Tamas guna gently envelops the heart and mind, allowing rest and rejuvenation.

How Much Deep Sleep is Required?

The amount of deep sleep varies by age and health:

Deep sleep needs are personal. Ayurveda focuses not only on hours but on timing – sleeping during the right Ratri kala (night time) and waking up in Brahma Muhurta (pre-sunrise) for optimal health.

How to Get Deep Sleep the Ayurveda Way

1. Follow the Natural Sleep-Wake Cycle

• Sleep early, ideally between 9:30–10:30 pm.
• Wake up around Brahma Muhurta (roughly 4:30–5:30 am). This aligns with your circadian rhythm, helping increase deep sleep naturally.

2. Balance Your Doshas

• Vata imbalance → restlessness, insomnia.
• Pitta imbalance → waking up at night, vivid dreams.
• Kapha imbalance → oversleeping, heaviness.

An Ayurvedic doctor can recommend diet, herbs, and lifestyle changes to restore balance.

3. Use Ayurvedic Herbs and Medicines for Deep Sleep

• Ashwagandha – calms mind, reduces stress.
• Brahmi – supports mental clarity and rest.
• Jatamansi – natural sedative and mind relaxant.
• Tagara (Valerian) – promotes deeper sleep cycles.

Nisarga Herbs’ Ayurvedic formulations such as Nisha Capsule for sleep are designed with these herbs to help you sleep better without side effects.

4. Practice a Mudra for Deep Sleep

• Shuni Mudra: Touch the middle finger to the thumb, relax your breathing, and meditate for 10 minutes before bed.
• Gyan Mudra: Touch index finger to thumb while resting in bed to calm thoughts.

5. Evening Rituals for Better Sleep

• Warm oil massage (Abhyanga) with sesame or coconut oil on scalp and feet.
• Drink warm milk with a pinch of nutmeg before bedtime.
• Light stretching or Yog Nidra meditation.

Home Remedies for Deep Sleep

• Nutmeg Milk – Boil milk with a pinch of nutmeg and cardamom.
• Chamomile Tea – Mild sedative effect.
• Tulsi Tea – Calms nerves and balances Vata.
• Warm Bath – Helps body temperature drop for natural sleep onset.

How to Increase Deep Sleep Naturally

• Avoid caffeine, heavy meals, and screen time 2 hours before bed.
• Keep bedroom cool, dark, and quiet.
• Eat light, warm, and easily digestible dinner before 8 pm.
• Practice 5–10 minutes of deep breathing or alternate nostril breathing (Anulom Vilom).

Benefits of Deep Sleep

Deep sleep is not just about rest – it:

• Boosts immunity.
• Improves memory and learning.
• Supports healthy weight.
• Balances hormones.
• Enhances skin health and digestion.

How Many Hours of Deep Sleep Are Needed?

For most healthy adults, 1.5–2 hours of deep sleep per night is optimal. But Ayurveda reminds us – quality is more important than quantity. If you wake refreshed and energetic, your deep sleep is sufficient.

Final Thoughts – Ayurveda’s Wisdom for Restful Nights

Ayurveda teaches that moderation in sleep is key – avoid sleeping too little or too much. Late nights, day sleeping (except in summer or illness), and irregular schedules disturb your doshas and harm health.

By following natural cycles, using Ayurvedic remedies, and making small lifestyle changes, you can increase deep sleep naturally and enjoy a healthy, energetic life.

FAQ

Question 1: How to get deep sleep Ayurveda way?

Answer: Ayurveda recommends sleeping early (before 10:30 pm), waking up in Brahma Muhurta, balancing your doshas, using calming herbs like Ashwagandha, Brahmi, and Jatamansi, and practicing nightly rituals like Abhyanga (oil massage) and Yog Nidra.

Question 2: How much deep sleep is required for good health?

Answer: Most adults need 7–9 hours of total sleep, with 1.5–2 hours of deep sleep. Ayurveda focuses not just on hours but on timing and quality of sleep for complete restoration.

Question 3: How to increase deep sleep naturally?

Answer: Follow a fixed sleep schedule, eat a light dinner before 8 pm, avoid caffeine and screens at night, use Ayurvedic herbs like Tagara, and practice calming breathing exercises such as Anulom Vilom.

Question 4: Which mudra is best for deep sleep?

Answer: Shuni Mudra (middle finger to thumb) and Gyan Mudra (index finger to thumb) help calm the mind, balance energies, and promote deep sleep when practiced before bedtime.

Question 5: What is deep sleep according to Ayurveda?

Answer: Deep sleep, or Sukha Nidra, is a natural state where mind and senses rest, Kapha nourishes body tissues, and repair processes are most active.

Question 6: What are Ayurvedic medicines for deep sleep?

Answer: Herbs like Ashwagandha, Brahmi, Jatamansi, and Tagara are commonly used in Ayurveda to promote deeper, more restful sleep.

Question 7: How many hours of deep sleep are needed daily?

Answer: Most adults need 1.5–2 hours of deep sleep out of 7–9 total hours. Children and elderly have different needs depending on age and health.