11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

8. Magnesium-Rich Almond Milk: Mineral Support for Rest

What it is: A warm cup of almond milk or magnesium-fortified plant milk taken before bed to provide sleep-supporting minerals. Why it helps: Magnesium supports nervous system regulation and has shown promise as part of insomnia treatment, particularly in older adults. How to do it: Warm one cup of unsweetened almond milk and, if desired, stir in a half-teaspoon of almond butter for texture and additional minerals. Choose fortified almond milks that list magnesium on the label or speak with your clinician about a supplemental dose if levels are low. Drink 30–45 minutes before lights-out. Best for which dosha: Kapha types may need lighter serving sizes; Vata enjoys the grounding effect of warm milk. Pitta benefits from cooler plant-based varieties when heat is an issue. Safety notes: Check for interactions if you take medications that alter mineral balance, such as certain diuretics or antibiotics. If you have kidney disease, consult a clinician before increasing magnesium intake. Watch added sugar in commercial almond milks—pick unsweetened versions for best results.