11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

5. Herbal Tea Rituals: Cup-Based Calm from Chamomile to Ashwagandha

What it is: Evening herbal teas made from calming botanicals such as chamomile, valerian, or ashwagandha. Why it helps: Clinical reviews show chamomile can reduce nighttime awakenings, while ashwagandha trials report small but statistically meaningful sleep improvements. How to do it: Steep chamomile flowers (1–2 tsp) in hot water for five to ten minutes. For ashwagandha, use a standardized tea bag per package directions. If trying valerian, steep 2–3 grams of root for 10–15 minutes. Drink your tea warm about 30–60 minutes before bed to allow digestion and relaxation to begin. Combine this cup with a quiet activity like journaling or light reading. Best for which dosha: Pitta and Vata usually enjoy chamomile or ashwagandha. Kapha may prefer lighter blends and smaller amounts to avoid daytime drowsiness. Safety notes: Herbs can interact with prescription medications and affect pregnancy. Valerian can amplify sedatives. If you are pregnant, breastfeeding, or on sleep/anxiety medications, consult your clinician before starting herbal teas. Follow labeled doses and avoid high concentrations without professional guidance.