11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

2. Aromatherapy & Room Prep: Scents and Space that Invite Rest

What it is: Creating a calm sleep environment with soothing scents, soft lighting, and tidy space. Why it helps: Smell has a direct route to brain areas that influence emotion and memory, so calming aromas like lavender or chamomile can signal the nervous system to relax. How to do it: Choose a reliable diffuser or soy/coconut wax candle for a gentle scent. Place a few drops of lavender or chamomile essential oil in a diffuser fifteen to twenty minutes before bed. Add a small bowl of dried flowers or a warm bedside lamp to soften the room visually. Keep the bedroom cool and clutter-free; a short five-minute tidy routine before lights-out helps the mind settle. Best for which dosha: Pitta and Vata respond well to cooling, calming scents. Kapha benefits from lighter floral aromas rather than heavy musk or overly sweet fragrances. Safety notes: Test essential oils on a small patch of skin and avoid direct contact if you have sensitive skin or asthma. In households with pets, confirm that chosen oils are safe for animals. If you take sedative medications or have respiratory disease, check with your clinician before using aromatic concentrates.