Ayurveda, Herbs, and Sleep: What You Need to Know
By Dr. Sheila Patel, M.D.
Sleep is one of the most powerful tools we have for healing. It is the time when the body repairs, the nervous system recalibrates, and the mind integrates our daily experiences. Yet for so many of us, restful sleep feels out of reach.
We live in a world that keeps us “switched on” long past sunset: bright screens, late-night emails, and a pace of life that rarely slows. Over time, this chronic overstimulation begins to disrupt our natural rhythms, impacting not just our sleep, but our energy, mood, and overall health.
Ayurveda offers us a path back to balance. Rooted in the understanding that our choices and experiences can create disharmony in our mind and body, it views sleep as an opportunity to restore harmony within. When we address the underlying imbalances—in the nervous system, digestion, and emotional health—deep, rejuvenating rest becomes natural again.
When we sleep in rhythm with nature, the body remembers how to heal.
Herbs and Supplements as Gentle Guides
One of the most beautiful aspects of Ayurveda is its ability to work with nature rather than against it. Herbs and supplements don’t “force” the body into sleep the way certain medications can. Instead, they act as allies—supporting the nervous system, calming an overactive mind, and restoring the subtle balance of the doshas. They work via several mechanisms, including modulation of neurotransmitters, like GABA and serotonin, regulating stress hormones like cortisol, and influencing the nervous system to calm anxiety and restlessness.
Some of the natural supports I often recommend include:
Amalaki (Indian Gooseberry)
Revered in Ayurveda as the “fruit of immortality,” amalaki nourishes all three doshas and supports rejuvenation. It strengthens immunity, reduces inflammation, and cultivates a sense of gentle vitality.Ashwagandha
A well-known adaptogen, ashwagandha is both grounding and restorative. It helps regulate stress hormones, supports muscle recovery, and gently encourages relaxation—especially for those whose sleep is disrupted by anxiety or overwork.Brahmi & Gotu Kola
These two related herbs are deeply supportive of the mind and nervous system. They enhance memory, calm restlessness, and promote spiritual clarity. Brahmi in particular has long been used to ease insomnia connected to mental overactivity.Jatamansi
Known for its profound calming effects, jatamansi nourishes the mind and heart. It’s particularly supportive for those experiencing difficulty “turning off” the mind before bed.Tulsi (Holy Basil)
Considered sacred in Ayurveda, tulsi is especially balancing for Vata and Kapha doshas and supports emotional resilience. A simple evening tea made with tulsi can be both grounding and uplifting.
There are also other natural allies—like chamomile, lavender, magnesium, and passionflower—that modern research has shown to improve sleep quality and relaxation. However, Ayurveda always reminds us: there is no “one-size-fits-all” solution. What works well for one person may not be ideal for another. Often, receiving guidance from a professional who is trained in herbal therapies is necessary to determine the best herbs and dosages, especially if taking medications.
Addressing the Root, Not Just the Symptom
Ayurveda teaches us to view sleeplessness not as a diagnosis, but as a sign. Sleep difficulties are often the body’s way of asking us to pay attention—whether to digestion, nervous system health, or emotional well-being.
For some, restoring balance means quieting the mind through breathwork or meditation before bed. For others, it’s supporting digestion with earlier dinners and warm, nourishing foods. And sometimes, the most profound shift comes from releasing emotional “residue” stored in the nervous system.
Herbs and supplements can certainly support this process, but true healing comes when we also bring awareness to our daily routines—aligning how we live, eat, move, and rest with the cycles of nature.
A Season for Restoration
As we enter the fall season, the body naturally seeks stillness, nourishment, and deeper connection to the self. This is an ideal time to reset your sleep habits and create space for true rest. Begin with simple steps:
Create an evening ritual that signals safety and calm—a cup of calming herbal tea, gentle stretches, or five minutes of gratitude journaling.
Reduce screen exposure at least an hour before bed to allow melatonin production to rise naturally.
Be mindful of when you eat. Ayurveda teaches that digestion and sleep are intimately connected; earlier, lighter dinners can make a profound difference.
Introduce supportive herbs or teas thoughtfully, working with a practitioner if possible to tailor recommendations to your unique constitution.
When we allow ourselves to slow down and sync with the rhythms of nature, including a little help from herbs, we give the body what it needs most: the chance to restore itself while we sleep.
Walk with Me:
A Mentorship Experience This Fall
If you’d like to explore these practices more deeply, I invite you to join me for the October Health Mastery Mentorship. Over four weeks, we’ll integrate Ayurvedic wisdom with modern science to restore balance, vitality, and natural sleep. Together, we’ll learn how to create daily rhythms that nourish the nervous system and support long-term healing.
Join The Ayurvedic Path: Health Mastery Mentorship with Dr. Sheila Patel this October for a transformative mentorship program designed to deepen your Ayurvedic expertise and empower you to confidently support yourself and your clients. Join October 8-29, 2025 cohort.