How An Ayurvedic PhD Prepares Her Body & Mind For Bed

I like to think of myself as a sleep detective—I leverage Ayurveda's timeless wisdom to help people identify their natural sleep patterns and get the restful slumber they so rightfully deserve. The Ayurvedic approach to regulating circadian rhythm is a big passion of mine—and it's something I try to put into practice in my own life.

This means I try to structure my entire day to promote restful sleep: I indulge in caffeine but make it a point to stop by 4 p.m. Physical activity and evening walks in the park help me shed the day's stresses.

Of course, there are nights when sleep eludes me—whether due to an overactive mind preoccupied with work, my children's health causing interruptions, or the allure of social media before bedtime. But I know that sleep is a cornerstone of health (and it plays a potent role in reducing inflammation1 and strengthening the lymphatic system2), so I deploy a plethora of tools and techniques to restore my natural sleep rhythm when challenges do inevitably come up.

There are two versions of my evenings: one is a decadent and delicious self-care night. The other is quick and simple. First, I'll share the decadent version that I do when I have time:

4 p.m.: High tea with a snack that includes some healthy fat. This is when I'll sip my last green jasmine tea of the day

7 p.m.: Dinner is complete three hours before bed, and it's time to move in nature for 45 to 60 minutes to release the day.

8 p.m.: All final work tasks and cerebral jobs are done. I wrap up the house, clean the kitchen, and do chores. Brew my cup of Deep Sleep tea

8:30 p.m.: Help kids complete their school tasks. Time to head upstairs for my Ayurvedic self-care rituals. I believe these not only enhance my sleep quality but also amplify detoxification and rejuvenation, prepping my body for optimal overnight recovery

9 p.m.: Wash my face, apply a face mask by Pratima Skincare

9:05 p.m.: Begin dry brushing with Snatam Kaur music in the background

9:10 p.m.: Give myself an Abhyanga massage with Ayurvedic oils by Pratima. I'll use the ultimate Ayurveda hack for better sleep: put oil on the tops of your feet!

9:20 p.m.: Begin soaking in an Epsom salt bath with essential oils to unwind and heat up before bed. Then I'll take a quick hot shower and sometimes I take a cold rinse at the end to drop my body temperature quicker.

9:35 p.m.: Brush my teeth using my copper tongue scraper to remove ama (toxins). I'll oil pull for the oral microbiome and do my skin care regimen. I'll also apply a sleep oil by ksahai.

9:40 p.m.: Final cuddles and good night to my kids, then I get in bed in loose pajamas (nothing restrictive) and cooling sheets. I also keep a celestite crystal on my nightstand; it's said to help calm the storm that rages within your body and mind, helping to wash away your worries and negative thoughts like a soft rain.

9:45 p.m.: Read before bed (right now I'm reading 10X Is Easier Than 2X: How World-Class Entrepreneurs Achieve More by Doing Less) and take a few moments for gratitude journaling. Make sure my iPhone is at least 15 feet away from me before I go to sleep 

10 p.m.: Cuddle up and go to sleep 

6 a.m.: Wake up naturally, ground and express gratitude, then start my day

.... And here's what the simple version of my routine looks like. Reality check: This happens more often than not! But I notice that I feel so much better on days when I take the time to practice more self-care.