11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

9. Ghee Lamp & Soothing Lighting: Warm Light as a Sleep Cue

What it is: Using warm, low-level lighting such as traditional ghee lamps or low-watt lamps to reduce evening light intensity and cue sleepiness. Why it helps: Gentle lighting supports melatonin rhythms by avoiding bright blue-rich light and by creating a calming ritual that signals bedtime. How to do it: Use a small oil lamp (ghee or neutral vegetable oil) outdoors or in a well-ventilated area, or simply switch to warm LED bulbs and a bedside lamp with dimming. Light one small lamp while you sit quietly for five to ten minutes and reflect or breathe. If you choose a real flame, follow basic fire safety—place on a stable surface and never leave it unattended. Best for which dosha: Pitta and Vata types find warm, soft light calming. Kapha should combine lighting changes with light movement or a brisk evening walk to avoid sluggishness. Safety notes: Open flames indoors present fire and indoor-air quality risks—use a diffused warm bulb or a beeswax candle to reduce smoke. Those with respiratory conditions should avoid open-flame smoke and choose electric warm-light options instead.