Can Natural Remedies help you Restful Night?

My favorite part of the day is the moment I can snuggle into my bed, before 10 pm, and get a good night sleep. My goal is 7.5 hours and waking up before sunrise. I have noticed that I feel the best when I get my goal, and my app states the same.

In today’s fast-paced world, restful sleep often feels out of reach. Many of us struggle to fall asleep, wake up throughout the night, or fail to get the recommended 7-9 hours of sleep per night, as advised by the American Heart Association (AHA) to support optimal heart and brain health (AHA, 2023).

However, sleep deprivation is a growing epidemic. According to the Centers for Disease Control and Prevention (CDC), more than 35% of Americans get less than seven hours of sleep per night (CDC, 2022). Meanwhile, the National Institutes of Health (NIH) estimates that 50 to 70 million Americans suffer from sleep disorders (NIH, 2023).

Even younger generations are not spared. A United States National Sleep Foundation study found that fewer than 3 in 20 Gen Z students manage to get the recommended eight hours of sleep (NSF, 2023).

With sleep disorders on the rise, many are turning to prescription sleep aids, but these often come with unwanted side effects and dependency risks. What many people don’t realize is that Ayurveda offers natural, effective, and holistic alternatives to support deep and restorative sleep—without harmful side effects.

🌿 The Power of Ashwagandha: Indian Ginseng for Restful Sleep

One of the most powerful herbs for sleep and stress management in Ayurveda is Ashwagandha (Withania somnifera), often called Indian Ginseng.

According to Dhanvantari Nighantu, one of the oldest Ayurvedic encyclopedias, Ashwagandha is known for its Laghu (light) and Snigdha (unctuous) properties, which help balance Kapha dosha and normalize the sleep cycle.

💤 How Ashwagandha Supports Sleep:

• Balances cortisol levels – helps reduce stress and anxiety, which interfere with sleep.
• Enhances nervous system relaxation – promotes calmness and mental clarity before bedtime.
• Supports deep, uninterrupted sleep – without the grogginess associated with prescription sleep aids.

A 2021 study published in the Journal of Ethnopharmacology found that Ashwagandha significantly improves sleep quality and reduces sleep onset latency in individuals with insomnia.

As with any herb, make sure you don’t overdose as they can then go from benefit to risk very quickly. A small amount goes a very long way.

🌱 Other Ayurvedic Herbs for Sleep

If Ashwagandha isn’t your go-to, here are a few other powerful Ayurvedic sleep aids:

• Brahmi (Bacopa monnieri) – Calms the mind and enhances cognitive function, helping with stress-related insomnia. (NCBI, 2022)
• Tagara (Valeriana wallichii) – A natural sedative that relaxes the nervous system and promotes deep sleep. (Ayurveda Research, 2021)
• Jatamansi (Nardostachys jatamansi) – Helps balance the mind and emotions, relieving tension that prevents sleep. (IJMR, 2020)
• Nutmeg (Myristica fragrans) – A gentle sedative that supports natural melatonin production for restful nights. (Sleep Research Society, 2022)

🌟 Aligning with Nature for Better Sleep

Ayurveda teaches that sleep is deeply connected to our overall balance—what we eat, how we eat, how we manage stress, and even our bedtime routine, have a significant impact on our balance.

Incorporating Ayurvedic herbs alongside healthy sleep habits—such as reducing screen time before bed, maintaining a consistent sleep schedule, and following a relaxing nighttime routine—can naturally restore your sleep cycle and improve overall well-being.

💡 Ready to Reclaim Your Sleep Naturally?
If you’re looking for a holistic, personalized approach to sleep and wellness, book a session with me.

As a physician trained in both Eastern and Western medicine, with 20 years of experience in the pharmaceutical industry, I specialize in helping people integrate Ayurvedic wisdom into modern lifestyles for real, lasting change.

📌 Always consult with your physician before incorporating new herbs into your routine.

Let’s bring balance back to your nights—and your life. 🌙✨