11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

10. Nasya: Nasal Oil Drops to Calm the Head

What it is: Nasya involves placing a drop or two of warm sesame or medicated oil into each nostril to soothe the nervous system and head region. Why it helps: The nasal mucosa is richly innervated and can transmit calming signals to the brain, helping reduce mental chatter and support sleep onset. How to do it: Lie back with your head supported. Warm the oil slightly, tilt your head back, and place one drop into each nostril. Stay reclined for two to three minutes, then sit up and gently blow your nose if needed. Use this practice five to ten minutes before bed, and start with small amounts until you notice how your body responds. Best for which dosha: Vata types often find nasya especially grounding when the mind is restless. Pitta should use cooled, lighter oils. Kapha should be used sparingly to avoid congestion. Safety notes: Do not use nasya during active nasal infection, sinus congestion, or when you have a nosebleed. If you take anticoagulant medications or have had recent nasal surgery, speak to your clinician first. Use only high-quality edible oils and keep hygiene impeccable—clean dropper tips after each use.