Since my travels in Pakistan, I've been fortunate enough to discover some incredible alternative medicine traditions. Among them, Ayurveda has particularly impressed me. This ancient wisdom taught me that sleep is much more than just rest: it's a true therapy for the body and mind. Today, I'm sharing with you the five rituals I tried that really helped me sleep better.
1. Regular bedtime routine
I learned to listen to my body: going to bed and getting up at the same times is the basis. During my stays, I was told that this ritual helps harmonize energies. In practice? I swapped my evening screens for a reading time and it changed the way I fell asleep.
2. Soothing Ayurvedic Infusion
In Pakistan, I tasted incredible herbal teas made with ashwagandha and cardamom. Since then, it's been my favorite ritual: a warm drink that soothes the nervous system and prepares you for sleep. Studies confirm that ashwagandha helps reduce stress and promotes relaxation.
3. Hot oil massage ( Abhyanga )
It's a revelation I brought back from my travels. A gentle foot massage with warm sesame oil: simple, yet incredibly effective at calming the mind. This practice nourishes the nervous system and prepares you for a peaceful night.
4. Conscious breathing ( Pranayama )
A few minutes of alternate nostril breathing, called Nadi Shodhana, is enough to rebalance energy and calm the mind. When tried in the evening, it's a real sleep aid!
5. The sensory atmosphere
I've learned to transform my bedroom into a sanctuary: soft lighting, lavender essential oil, and meditative music. Trust me, it makes all the difference.
✨ I've tried these rituals myself, and I can say they change the way we experience our evenings. They don't replace medical advice, but they offer a great natural alternative to improve sleep.
Sources
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Lad, V. Ayurveda: The Science of Self-Healing , Lotus Press.
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Pole, S. Ayurvedic Medicine: The Principles of Traditional Practice , Churchill Livingstone.
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National Library of Medicine – Clinical Studies on Ashwagandha and Stress.
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Yours faithfully
Leila
