Evening Routine, Sleep Hygiene

Evening Ritual

1. Herbal Support

For Vata individuals, Golden Milk with Saffron is ideal in the evening. Its nourishing, grounding qualities soothe the nervous system, calm restlessness, and promote deep, restorative sleep.

Brahmi tea is especially beneficial for Pitta as it cools an overheated, overly active mind, supports emotional balance, and prepares the body for a calm, restorative sleep.

For Kapha individuals, a warming digestive tea such as ginger with a little fennel is ideal in the evening. The gentle heat stimulates sluggish digestion, reduces heaviness, and supports clear, open breathing before sleep.

2.Breathwork

Bee Breath (Bhramari) relaxes facial muscles and quiets the mind, however if this does not feel right for you, a couple of minutes of meditative quiet reflection before sleep is an alternative.

3. Oil Ritual for Sleep

Gently massage warm oil into:

• the scalp (if not done earlier)
• the soles of the feet

This grounds Vata, cools Pitta, and deeply relaxes the nervous system.

4. Bedtime Aim

Asleep before 10pm to avoid the second Pitta cycle which may stimulate the mind.

Ensure you avoid screen time at least 30 minutes prior to bed.