Dr Kranthi R Vardhan - Weekly Newsletter - Issue#147

Dear Readers,

Welcome to the 147th edition of our Ayurvedic Wellness newsletter! In our always-on digital world, restful sleep is becoming rare—and yet, it is the foundation of healing, rejuvenation, and mental clarity. Ayurveda teaches us that how we end the day is just as important as how we start it.

This week, we focus on Ratricharya, the Ayurvedic night routine that helps wind down the nervous system, improve digestion, stabilize emotions, and promote sound sleep. If you’re experiencing insomnia, restless thoughts, or fatigue even after 7–8 hours in bed, this night regimen is for you.

Why Night Matters in Ayurveda

Ayurveda divides the day into three doshic phases:

• Kapha time (6 PM–10 PM): When the body slows down and prepares for rest
  

• Pitta time (10 PM–2 AM): When internal cleansing and tissue repair happen
  

• Vata time (2 AM–6 AM): When the mind becomes light, active, and dream-prone
  

Missing the Kapha window (sleeping after 10 PM) leads to poor-quality sleep, hormonal imbalance, and next-day sluggishness.

The Ideal Ayurvedic Night Routine (Ratricharya)

1. Eat Light and Early (by 7:00 PM)

A warm, easily digestible dinner (like moong dal soup or vegetable stew) supports Agni and prevents toxins from forming overnight.

2. Oil Massage to the Feet and Scalp

Massage feet with cow ghee or Ksheerabala taila to calm Vata. Massage scalp with Bhringamalakadi oil or Neelibhringadi taila to induce deeper sleep.

3. Sleep Tea with Spices

Sip a warm cup of nutmeg + cardamom + milk or cinnamon + Brahmi + fennel tea to calm the mind and nourish Ojas.

4. Digital Detox

Stop screen use at least 60 minutes before bed to allow melatonin to rise naturally. Excess blue light increases Pitta and anxiety.

5. Pranayama and Journaling

Practice Nadi Shodhana (alternate nostril breathing) and write down 3 things you’re grateful for. This stabilizes Vata and clears emotional clutter.

6. Be in Bed by 9:30–10:00 PM

This aligns you with Kapha’s calming energy and allows Pitta to carry out tissue repair and detox between 10 PM and 2 AM.

Ayurvedic Herbs for Better Sleep

• Tagara (Indian Valerian): Calms overactive thoughts and deepens sleep
  

• Brahmi: Soothes the nervous system and improves dream quality
  

• Ashwagandha: Reduces cortisol and relieves stress-related insomnia
  

• Jatamansi: Balances Vata and improves both sleep latency and duration
  

• Nutmeg: A natural sedative when used in small, appropriate doses

Lifestyle Tips to Improve Sleep Naturally

• Avoid stimulating conversations or intense emotional exposure after 8 PM
  

• Keep the bedroom cool, dark, and free of electronics
  

• Use grounding scents like vetiver, chamomile, or lavender oil
  
  

• Don’t suppress natural urges like yawning, sneezing, or urination before bed
  

• Avoid caffeine, heavy meals, or alcohol post 6 PM
  

Shirodhara – The Queen of Ayurvedic Sleep Therapies

If you suffer from chronic insomnia, anxiety, or restless sleep, Shirodhara—a continuous stream of warm oil poured on the forehead—can help you reconnect with your circadian rhythm, calm the hypothalamus, and bring deep neuro-relaxation.

Key Takeaways for Peaceful Nights

• Your day ends the night before – good sleep is the seed of a productive tomorrow
  

• A calm mind, light stomach, and oiled body bring sound sleep
  
  

• Herbs like Tagara, Brahmi, and Jatamansi nourish your nervous system
  

• Sleep is your natural detox – don’t delay or disturb it
  
  

Final Thoughts

Sleep is not just rest—it’s medicine. When you sleep well, every cell heals, your mind resets, and your immune system recharges. Let Ayurveda guide your nights with softness, silence, and structure.

Wishing you deep, healing rest,
Dr. Kranthi R Vardhan
 www.vardhanayurveda.com

P.S. Trouble sleeping? Call us at 7997 108 108 to explore our Ayurvedic insomnia treatments, including Shirodhara, Nasya, and Rasayana plans. Forward this to anyone who needs better sleep without pills. Access our archive here.