11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

4. Abhyanga (Self-Oil Massage): A Home Practice That Soothes Deeply

What it is: Abhyanga is a self-massage using warm, dosha-specific oils applied to the whole body. Why it helps: Touch and warmth stimulate parasympathetic activity and raise serotonin precursors while calming the nervous system for sleep. How to do it: Warm 1–3 tablespoons of oil (sesame for Vata and Kapha, coconut or sunflower for Pitta) by placing the bottle in hot water. Massage slowly with long strokes, focusing five minutes on feet and scalp, ten minutes over the body, and lighter pressure on joints. Allow oil to sit for 10–15 minutes, then sponge off or take a quick shower. Aim for 15–20 minutes total and make it part of your nightly wind-down. Best for which dosha: Vata finds steady, warm oil deeply grounding. Pitta benefits from cooler, non-heating oils. Kapha should use short sessions with stimulating strokes in cooler months. Safety notes: For oily or acne-prone skin, avoid heavy use on the face and consult a dermatologist. If you take topical or systemic medications, check for interactions—some medicated oils can stain or interfere with transdermal patches. Patch test new oils for allergies.