Ratricharya: A peaceful ayurvedic regime for good Night’s Sleep

After a long hectic day at your work, now it’s time to release your stress and fatigue with a soothing ayurvedic evening routine also known as Rathricharya. This will improve the quality of sleep, energizes your body for the next day, and unwind the stress from your body. According to Ayurveda, a lack of sleep, our body will disrupt the ability to function the body and mind, as well as affect Ojas which is the vital energy for our immune system and also related to reproductive, hormonal, and cerebrospinal fluids in our body. Sleep issues can also cause Vata issues that affect your nervous system. This can lead to issues like anxiety, fear, loneliness, and all other factors that prevent you from falling asleep. 


  • Say no to caffeine after dinner. Because it can disrupt your sleep.
  • Avoid watching mobiles, tablets, televisions, and other electronic devices. 
  • Do not perform intense workouts 
  • Avoid eating too much food
  • Do not drink too many fluids before you sleep
  • Staying up late or eating after 10 pm
  • Listening to loud music

So, we have designed these calming activities to draw positive energy to help you achieve longer and deeper sleep.

Before we dive in  I recommend you to read our blog Dinacharya: 5 Easy Ways To Improve Your Daily Rhythm With Ayurveda


An early and light dinner can improve your sleep, digestion, and metabolism, and also lower your blood pressure. The ideal time to have our dinner is between 6 to 7 pm. Because during the day our body will be active and have the energy to burn off all the calories. Since our digestion slows in the evening, lighter foods are easier to digest and are more easily absorbed you can include more protein like pulses, lentils, and some greens. 

Also read our blog: Five Principles Of Eating Food – By Dr.Mini Nair


  • Avoid intake of sugar. But if you are still craving some sweets you can replace sugar with honey. This will help you to reduce weight loss.
  • Do now watch TV or have any conversation while eating food.
  • Say no to salt after 7 pm. It can disrupt your sleep and also causes water retention which results in overnight blood pressure. 


Sleep is considered one of the important components of health. It promotes good health, happiness, and overall well-being. 

However, if you have trouble falling asleep don’t worry Ayurveda offers some easy and natural sleep-inducing drinks using herbs and spices. This is a great addition to your night routine and helps you catch some sleep.


Drinking a glass of warm milk with a dash of nutmeg will alleviate sleep problems associated with anxiety. Nutmeg acts as a natural sleeping aid. It has the properties to calm the nerves and releases serotonin, which induces sleep. 

Turmeric Milk

Turmeric is a common ayurvedic medicine that contains a lot of health benefits. It is known for its anti-inflammatory property which protects against oxidative damage and also provides a better sleeping quality. 

Ashwagandha Tea

Ashwagandha is a herbal compound that has sleep-inducing properties. 

It is used to treat insomnia, anxiety, relieves stress, and other mental illness as it contains triethylene glycol which acts as the best sleep induction.



Practicing some stretches before bedtime improves your blood circulation and enhances the oxygen supply to your body. Here are some simple yoga stretches you can perform to relieve muscle tension and cramps to promote a better night’s sleep.

  • Cat and cow pose 
  • Neck stretches 
  • Low lunge
  • Child’s pose 
  • Legs up the wall pose 


Pada abhayanga meaning foot massage. It is an ayurvedic massage performed before going to bed. If you are experiencing stress, fatigue, cramps, or insomnia this gentle foot massage is the most relaxing and stress-relieving procedure that has a great impact on cardiovascular circulation and also eliminates Vata dosha in your body. The massage includes simple strokes in a circular motion using sesame oil. Pada Abhyanga works great for people who stand and work for long periods.


The best time to go is before 10 pm. According to the Ayurvedic clock, 6 pm to 10 pm is considered the Kapha phase where your energy levels are low and this will result in deep sleep. 


Try out these Ayurvedic evening rituals to achieve a calm and relaxing way to end your day and prepare you for the next day feeling refreshed and energized.