Sleep is one of the pillars of health for everyone, for people with heightened sensitivities, active minds and lives, or the eternal struggle of sticking to a routine, sleep can be both especially challenging & especially important. How do we get there? There are a couple tips from Ayurveda that are worth sharing:
When one has heightened sensitivities, racing thoughts, or difficulty establishing consistent routines, a nailed down daily routine goes a long way to ease on the way to sleep.. It is something we don’t necessarily want to do and at the same time exactly what we need.
Sleep is life. For me, it’s also one of the hardest things to nail down, especially when my brain feels like it’s running on overdrive. To combat this I’ve established a bullet proof routine. If you’re neurodivergent, you probably know the struggle. Racing thoughts, heightened senses, a love-hate relationship with routines… all of it can make getting solid rest feel like an uphill climb.
But sleep is too important to ignore, so I’ve been leaning into Ayurveda, this ancient Indian wellness system that’s all about balance and simplicity. It’s not about doing things perfectly, it’s about finding little ways to ease your mind and body toward sleep. Let me share what’s been working for me.
My Evening Wind-Down Ritual
Set the Mood
The first thing I do is signal to myself that the day is done.
When the sun goes down I naturally start to wind down. Some people use timers, set a gentle alarm that remind when it’s time to start winding down.
Lights down, calm up. Dimming the lights as the evening rolls on makes a huge difference. If you can, grab an eye pillow or earplugs, they’re lifesavers for calming restless energy.
Ayurveda says the ideal bedtime is around 10 p.m., but let’s be real, if you’re a night owl, that’s not always realistic. Instead, focus on creating a ritual that works for you. Maybe it’s meditating, journaling, or just sticking to a consistent wake-up time.
The point is to make sleep feel approachable, not like another thing to stress about.
While Ayurveda recommends meditating from 9pm -10 pm and sleeping by 10:00 p.m., neurodivergent individuals may benefit from flexibility. If you’re naturally a night owl, start with small changes like adjusting your wake-up time or creating a consistent pre-sleep ritual.
Movement as Medicine
I like to work out in the am, get the blood moving and the good feeling chemicals flowing. In the evening I really take relaxing to the maximum. If I feel the need to move I do yoga stretches that feel like a hug for my body.
Child’s Pose and Cat-Cow: These are my go-to moves for releasing tension without overstimulation.
Not into yoga? That’s cool. Try mindful coloring, playing with a fidget tool, or doing a sensory exercise like feeling textures or noticing sounds around you. These help calm nervous energy too.
Food Choices & Timing
Food can be a friend or foe when it comes to sleep. I try to keep dinners light and easy to digest, no heavy sauces or big portions.
Sleepy-time foods: Soups, rice, or roasted root veggies.
Avoid these: Spicy, sour, or fried things, they can leave you buzzing when you’re trying to wind down.
Timing is everything: Ayurveda says your biggest meal should be at lunch when your digestion is strongest, so I save my lighter meals for dinner.
Sensory Bliss Before Bed
This is where I really lean into what feels good.
Weighted blankets: Total game-changer. They’re grounding and feel like a gentle hug.
Sounds that soothe: I love listening to guided visualizations, sleep meditations from Insight Timer, nature sounds or white noise.
Stretch or stroll: A quick walk or some light stretching can help shake off the day without ramping you up.
One thing I avoid? Scrolling social media or watching intense shows. The light from the screen can aggravate Pitta thus holding off sleep. They’re like throwing fuel on the fire when you’re trying to chill.
Warm Drink Benefits:
This is one of the parts of the night I believe is the most effective. There’s something about a warm drink before bed, it’s like a hug for your insides and a hug for the soul.
Herbal teas: Chamomile is a classic, but I also love Vata-balancing blends and any kind of “Sleepy” tea. Add some ghee which is known in Ayurveda as very healing for the body and mind, as well as grounding and sleep promoting.
Smooth it out: If you’re sensitive to texture, I am, blend your tea or warm milk for a velvety feel.
I finish my routine with some grounding self-care.
Oil massage: A tiny bit of sesame or coconut oil on my feet, hands, or temples works wonders. It’s calming without being fussy.
Scents: Lavender and sandalwood are my faves, but I keep it subtle because strong smells can be overwhelming.
Ayurveda’s focus on customization makes it a powerful ally for neurodivergent individuals. Its practices offer flexibility and sensory-friendly options to create a routine that feels nourishing rather than restrictive. By honoring your unique needs, you can find balance and enjoy the restorative power of sleep.
Discussion
How do sensory preferences or sensitivities affect your ability to relax at night?
Which Ayurvedic practice would you like to try first?
What challenges do you face in establishing a consistent evening routine?
Wishing you a restful and complete sleep,
Your partner on the Path,
Karla
@gratefulsurfyoga @chetana_grateful
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