11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

3. Garshana (Dry Brushing): Wake the Body, Quiet the Mind

What it is: Garshana is an Ayurvedic dry-brushing ritual that uses a natural bristle brush to stimulate circulation and lymph flow while bringing attention into the body. Why it helps: The tactile rhythm anchors the mind, warms the skin, and can reduce restlessness that keeps people awake at night. How to do it: Use a dry natural-bristle brush on bare skin before a warm bath or oil application. Start at the feet and brush upward toward the heart with gentle, firm strokes. Spend about five to seven minutes, focusing on the legs, arms, and back, and avoid broken skin. Finish with a warm shower to rinse dead skin cells and support circulation before bed. Best for which dosha: Kapha benefits from the stimulating aspect of garshana, which helps counter sluggishness. Vata types should use lighter pressure and shorter sessions to avoid over-stimulation. Safety notes: Don’t use on irritated or sunburned skin, varicose veins, or open wounds. If you take blood thinners or have clotting disorders, check with a clinician first. Maintain brush hygiene—clean and air-dry it regularly to prevent bacterial buildup.