Ayurvedic Guidelines for Good Sleep

Create a regular routine for sleep. Try to go to bed between 9:00 PM – 10:30 PM. During these hours, the amount of serotonin is high, which enable you to fall asleep easier. Going to bed after 10:30 PM, where lack of serotonin may lead to difficulty in sleeping.
Position of sleep:
Never sleep with the head towards the north because the magnetic field of the earth lies in a north. South direction energy levels can be thrown out of balance by this strong field. Sleeping in this direction may cause difficulties in having children, nightmare and disturbed sleep.
  • Always sleep with the head facing east.
  • Sleeping in the left lateral position is the best position for better rest and relaxation.
Bed time drink:
Drinking a cup of warm milk at bed time is good for sound sleep. You can add condiments either turmeric, almonds, saffron, honey etc. to spice up your milk. 
Rituals at bed time
  • Warm water shower at bedtime is good for sleep. But, never use hot water to wash your head.
  • Application of warm oil or self-massage is a wonderful practice for sound sleep. Warm up the sesame oil and apply from head to foot. Especially apply on head and foot.
  • Foot massage is excellent for relaxation. Wear socks after applying oil.
All stress-related conditions, including insomnia, respond well to aromatherapy. Essential oil and aromatherapy with lavender, chamomile, jasmine, rose, sandalwood etc. is calming, soothing and relaxing. Lighting an incense or fresh aromas from these plants helps to improve sleep. Putting some dried lavender flowers under the pillow is an old age practice for better sleep.
Music therapy
Music is the only energy that touches your heart and heals your soul. Listening some soft, natural and instrumental music is good at bedtime. Chanting and meditation are also good before bed, which improves your sleep.
Atmosphere of sleeping room
To sleep like a baby, the sleeping room should be away from noise, bright light and disturbances. There should be proper ventilation and sleeping bed should be comfortable. Wear on only soft clothes from natural fabrics like cotton, linen etc. Maintain the temperature of sleeping room between 65-68 degrees and always below 70 degrees.
Avoid technology
Sleeping room must be away from technology and electronic devices like Television, computer, mobile phone, air conditioner and smart devices. In modern days, WIFI waves and mobile waves has negative impacts on our sleeping habits.
Things to remember
aAvoid heavy, high proteins diet, yogurt, coffee, alcohol, smoking etc. in the evening, which obstruct sleeping.  
bGoing for a short walk after dinner, which helps you to relax. 
cGazing at bright objects like television, mobiles, and computer in the late evening, reading before bed can affect the sleep. 
dAlways make a gap of at least 2 hours between dinner and bedtime. Avoid late dinner.
Ayurvedic herbs for Sleep:
  • Brahmi (Bacopa Monnieri)
  • Jatamansi (Nardostachys jatamansi)
  • Aswagandha (Withania Somnifera)
  • Vacha (Acorus calamus)
  • Shankhapushpi (Convolvulus pluricaulis)
Ayurvedic Preparation for Sleep:
  • Brahmi Vati
  • Saraswataristhta
  • Aswagandharisthta
  • Strex 5M
  • Mentat
  • Clear Mind
Disclaimer: This article is compiled to provide you the utmost genuine/sincere home remedies. But we recommend you to consult an Ayurvedic doctor before attempting to follow these remedies and herbs.