11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

11. Restorative Yoga & Yoga Nidra: Deep Rest Without Sleep

What it is: Gentle restorative yoga poses and Yoga Nidra (guided conscious relaxation) that lead you through progressive relaxation without forcing sleep. Why it helps: These practices downshift the nervous system, lower heart rate, and promote a state where sleep can come naturally and be deeper. How to do it: Set aside 15–25 minutes. Arrange bolsters and blankets for supported reclining poses such as legs-up-the-wall or supported child’s pose. Follow a 20-minute Yoga Nidra script or recording that guides awareness through body regions, breath, and imagery. End by lying quietly for a few minutes before gently rising. Best for which dosha: Vata benefits from cushioning and slow, supported poses. Pitta finds the guided scripts cooling and reflective. Kapha may prefer a shorter session earlier in the evening so it doesn’t increase sleepiness too soon. Safety notes: For serious back or neck issues, modify poses under a clinician or experienced teacher’s guidance. Pregnant readers should practice pregnancy-safe restorative poses and use Yoga Nidra scripts designed for pregnancy. Avoid long holds that create numbness or circulation problems.