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Going to bed and getting a night of restful sleep has become rarer with the advent of technology. Peering at a tiny phone screen for hours on end has become the norm, leading to more and more disruptive sleep patterns and even insomnia. Having an ayurvedic night routine can greatly help with better sleep and help you feel well-rested to tackle each day. There are several ayurvedic practices including pranayama, yoga and even deep oil foot massages which can help the body relax and prepare for a good night’s sleep. One other helpful ayurvedic remedy to improve quality of sleep is milk. A glass of warm milk has been considered a staple to attain deep sleep. Ayurveda takes it one step further by incorporating healing and soothing herbs and spices which can further enhance your rest cycles.


Milk is a great anupan or carrier substance. This is a similar characteristic to ghee which is also a good anupan. This ensures that any herbs or spices mixed with milk reach the tissues of the body and provide the necessary healing or nutritional effect. Milk also has the effect of pacifying the vata and pitta doshas. This is great for ensuring restful sleep every night. Whether cow’s milk, almond milk or coconut milk, they are all extremely cooling, providing great benefit to the body.


ANANTMOOL-ROSE MILKmidnight relaxing drink, roses

This recipe is great for those suffering from an irritated mind and body heat. It helps cool and soothes the mind by reaching the nervous system. It works uniformly over the body and mind and can be a great addition to your nightly routine.

  • Mix 1/2 teaspoon of Anantmool in warm milk.
  • Add a healthy handful of rose petals (either fresh or dry) to the mixture.
  • Add a sprig of saffron to enhance pitta pacifying effect.

ASHWAGANDHA-CINNAMON MILKTraditional winter eggnog with milk, rum and cinnamon

Sometimes the body does not calm down at the end of an active day. This results in high energy levels and a hyperactive mind at night which can make it extremely difficult to fall asleep. This is an indication of high vata in the body. Drinking this milk can help ground the body and relax the muscles and mind. It is a great way to unwind after a busy day.

  • Mix 1/2 teaspoon of ashwagandha in milk.
  • Crush some cinnamon into the mixture.
  • Warm the milk to allow the essence of the spices to steep into it.


Herbs ingested at night have an ayurvedic effect directly on the mind. This is a great time to consume manasika herbs as they are extremely potent and can help relax and de-stress.

  • Mix 1/2 teaspoon of ashwagandha in milk.
  • Add 1/2 teaspoon of brahmi and allow it to steep.
  • Warm the milk.

TIP – Add honey or jaggery if you want some sweetness. Cinnamon, ginger can be added to boost digestion.


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