11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

If you’re looking for gentle ways to fall asleep without reaching for a melatonin pill every night, Ayurveda offers a set of evening rituals that work on the nervous system, digestion, and daily rhythm. These practices are simple, low-cost, and easy to layer into a short routine you can actually keep. Some have modern evidence behind them—like chamomile and ashwagandha studies showing sleep benefits—while others help by creating a predictable calm that lets the body make its own sleep hormones naturally. Think of these rituals as sleep scaffolding: small physical actions that make it easier for your mind and biology to wind down. The list below gives clear how-to steps, brief notes about which dosha each ritual suits best, and safety guidance tailored to readers in North America. If you have chronic conditions, are pregnant, or take prescription medicines, consult your clinician before trying herbs or new topical oils. For dosha context and a quick quiz to personalize choices, see AyurVAID’s dosha resources. Try one or two rituals at first rather than all eleven at once. Keep a simple log for two weeks to notice changes in falling asleep, staying asleep, and morning energy. Small habits done consistently often beat a one-off supplement, and these rituals are designed to help your body produce rest-promoting neurochemicals naturally while honoring traditional practices adapted for modern life.

1. Digital Detox: Power Down to Wind Down

What it is: A deliberate break from screens and bright devices for at least 30 minutes before bed, ideally up to 90 minutes. Why it helps: Blue light and social stimulation suppress melatonin and keep the brain alert. Managing exposure shifts your circadian cues back toward sleep readiness. How to do it: Set an evening “shut-off” time and place devices away from your bedside. Replace scrolling with a paper book, gentle music, or a short walk. Use dim, warm lighting after shutdown, and try a dedicated charging station outside the bedroom to remove temptation. For families, set the rule as a shared household practice so children and partners follow the same rhythm. Best for which dosha: Vata types often benefit most because reduced stimulation calms a busy mind. Pitta also gains from lower arousal. Kapha may need added movement before the pause. Safety notes: If you use devices for health monitoring or caregiving, keep one device on but switch to grayscale and enable night-shift settings. For people with shift-work schedules or severe insomnia, consult a sleep specialist to adapt timing. Avoid dramatic last-minute work that increases stress hormones instead of calming them.