Sleep — Daily Practices
Fixed bed time, foot massage, dim evening, no late dinner.
What it is
Same bed time every night (within 30 min, even weekends). Dim lights after sunset. No screens 60 min before bed. Foot massage with warm oil. Bed by 10 pm. Bedroom cool and dark.
Benefits
- Falling asleep within 20 minutes
- Sleeping through the night
- Waking refreshed without an alarm
- Better memory, mood and metabolism
Why it helps
Sleep quality is built across the entire day — light exposure in the morning, meal timing in the evening, and the wind-down ritual at night. Treating any one in isolation rarely works.
Ayurvedic perspective
Bed by 10 pm — before the pitta hour creates a 'second wind' that's hard to come down from. Heavy dinners, evening screens and irregular bedtimes are the classical causes of insomnia.
Modern understanding
Sleep hygiene — fixed schedule, dark cool room, no caffeine after midday, no screens at night — is the foundation of CBT-I, the gold-standard insomnia treatment.
Best time to follow
Same time every night.
Who should avoid / take care
- Caffeine after 12 noon
- Long daytime naps after 3 pm
- Vigorous exercise within 3 hours of bed
Related remedies
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