Top 5 Essential Natural Remedies for Insomnia and Anxiety in Ayurveda
Updated: Oct 28, 2024
Insomnia and anxiety have become common health concerns affecting millions of people globally.
While modern medicine offers various treatments, many individuals are turning to holistic approaches like Ayurveda for a more natural solution.
Ayurveda, an ancient system of medicine rooted in India, emphasizes balance and harmony between the body, mind, and spirit.
With a focus on common sense practices, Ayurveda provides a wide range of effective natural remedies for insomnia and anxiety.
This article delves into the causes of these conditions in Ayurveda and explores natural remedies for insomnia and anxiety.
In this post:
Understanding Insomnia and Anxiety in Ayurveda
Ayurveda views health and disease as a dynamic balance between the three fundamental energies or doshas: Vata, Pitta, and Kapha.
Each person has a unique constitution, or Prakriti, which is determined by the balance of these doshas at birth.
An imbalance in any of these doshas, or Vikriti, can lead to various physical, mental, and emotional disturbances.
Insomnia and anxiety are often linked to an imbalance in Vata dosha, the dosha responsible for all movement (even the movement of food in the digestive tract), communication, and the nervous system.
When Vata becomes aggravated due to stress, irregular lifestyle habits, or poor diet, it can manifest as anxiety and disrupted sleep patterns.
Vata insomnia is often experienced between 2 to 6 am and is characterized by anxiety.
Keep in mind that Vata is the dosha that goes out of balance easiest for all of us, no matter our constitutional makeup.
Whether you have a predominance of Pitta or Kapha doshas in your constitution, Vata dosha is the dosha that needs constant tending.
One of my beloved teachers says that once Vata dosha is balanced the other two doshas will most likely fall in line for everyone.
Additionally, Pitta dosha, which governs heat and metabolism, can also contribute to insomnia, especially when individuals experience anger, frustration, or excessive ambition, leading to mental restlessness.
The heat of Pitta dosha can also contribute to insomnia and anxiety by drying out Vata dosha, creating a Vata dosha imbalance.
Pitta insomnia is often experienced between 10 pm and 2 am and may involve an inability to rest before trying to completely fix one's life, which may prevent you from falling asleep before 2 am.
Understanding this concept has made me very diligent about being in bed and on my way to dreamland by 10 pm most nights of the week.
To restore balance and promote restful sleep and calmness, Ayurveda offers a variety of natural remedies for insomnia and anxiety that focus on balancing the doshas and nurturing the mind and body.
Common Causes of Insomnia and Anxiety According to Ayurveda
Before diving into the natural remedies for insomnia and anxiety, it’s essential to understand the root causes from an Ayurvedic perspective.
Once these root causes are understood, you can begin to minimize them.
1. Vata Imbalance
As mentioned above, an increase in Vata, the dosha composed of the air and ether elements, leads to excessive movement and activity in the mind and the body.
Additionally, increased activity in the mind (over-thinking) and body (excessive movement) can lead to an increase in Vata dosha.
This manifests as racing thoughts, worry, and nervousness, making it difficult to fall asleep or stay asleep.
The emotions associated with a Vata imbalance are anxiety, worry, fear, insecurity, and loneliness.
The qualities associated with Vata dosha are dry, light, rough, cold, subtle, mobile, and clear.
The general rule about the qualities in Ayurveda is that like increases like and opposites decrease.
That means an excess of any of these qualities will increase Vata dosha and create an imbalance.
This imbalance may also manifest as restless legs or other jittery feelings in the body that prevent sleep.
Just to reiterate because it is so important, Vata dosha is the dosha that goes out of balance the easiest for everyone, no matter their constitution, because Vata dosha has movement.
The importance of balancing Vata dosha should not be minimized nor neglected.
2. Improper Diet
Eating foods that aggravate Vata, such as cold, dry, light, rough, or raw foods, can disturb digestion and the mind, making it harder to relax and sleep.
Excess bitter, pungent, and astringent tastes can increase Vata dosha and make sleep difficult.
Avoid eating these foods close to bedtime, which means if you are going to eat salads and other raw foods, do so at lunchtime rather than dinner.
Learn more about the 6 Tastes of Ayurveda in this post:
3. Irregular Routines
Unpredictable schedules, late-night activities, and irregular meal times disrupt the body’s natural rhythms, increasing Vata and making the mind more restless.
Remember that one of the qualities of Vata dosha is mobility, therefore the opposite quality stability helps to balance Vata dosha.
Routine which creates stability is one of the best ways to balance Vata dosha.
With most of my clients, I find set sleep and wake times coupled with set meal times offer enough routine to create stability and support Vata dosha.
4. Overstimulation
Excessive use of technology, caffeine consumption, and overworking the mind can also exacerbate Vata and Pitta imbalances, leading to anxiety and sleeplessness.
Stimulants like coffee should be avoided in order to balance Vata dosha, but if you are going to consume it, be sure to have it in the morning or no later than 3 pm to help prevent insomnia.
Coffee drinkers often get into a destructive cycle of not sleeping because of the caffeine consumption, but needing caffeine in the morning because they haven't gotten enough sleep.
Reducing caffeine intake slowly makes it much easier than going "cold turkey."
5. Stress and Emotional Trauma
Unprocessed emotions, especially fear and worry, can cause mental disturbances, creating a vicious cycle of anxiety and insomnia.
Yoga Nidra is a great way to help digest some of these unprocessed emotions, as it helps to fall asleep and stay asleep.
Natural Remedies for Insomnia and Anxiety in Ayurveda
1. Herbs: Natural Remedies for Insomnia and Anxiety
Ayurveda offers a wide variety of herbs known for their calming and restorative properties, which can help alleviate insomnia and anxiety.
Remember that while herbs can be helpful, making diet and lifestyle changes will have longer-term benefits.
There is a saying in Ayurveda that goes something like this, "herbs are not necessary when the diet is proper, and herbs are of no help when the diet is improper."
Be sure to include diet and lifestyle changes with these herbs.
Check with your Ayurvedic practitioner or your doctor before starting herbal remedies to make sure there aren't any interactions with medicines you may be taking.
• Ashwagandha (Withania somnifera)
One of the most renowned herbs in Ayurveda, Ashwagandha is an adaptogen that helps the body cope with stress.
It calms the nervous system, reduces anxiety, and promotes restful sleep by balancing Vata dosha (Pole, 133-34).
Ashwagandha best serves Vata and Kapha dosha individuals, but may be too heating for individuals with a lot of Pitta dosha in their constitution or a Pitta dosha imbalance.
They should try Brahmi's cooling calm instead.
Athreya Herbs is a trusted brand that I use for powdered herbs, like this Organic Ashwagandha Powder:
The powdered herbs can be made into tea or added to Warm, Spiced Milk and consumed before bed.
Athreya Herbs also sells an Ashwagandha Lehyam (jam) that incorporates other healing and digestive herbs to make the herbs more bioavailable (easily absorbed by the bodily tissues).
Take this jam with hot water or hot milk in the mornings to help reduce anxiety all day and promote a night of healthy sleep.
• Brahmi (Bacopa monnieri)
Brahmi is known for its ability to calm the mind and enhance cognitive function.
It is especially effective in reducing anxiety, improving concentration, and promoting sound sleep by reducing Vata and Pitta imbalances (Pole, 149).
Brahmi is balancing for all three doshas (Pole, 149).
Athreya Herbs has Organic Brahmi Powder:
Brahmi Ghee is another great way to get Brahmi in your life.
Brahmi is cooked in water to make a concentrated liquid which is then added to the ghee and cooked until the water evaporates, imparting the ghee with all of the healing qualities of Brahmi.
Kottakkal Ayurveda is another trusted company that I use for Ayurvedic products, like this Brahmi Ghee:
• Jatamansi (Nardostachys jatamansi)
One of my favorite herbs, Jataman(m)si has strong calming effects on the nervous system and is used to treat both anxiety and insomnia (Pole, 200).
Its sedative properties help reduce excessive thoughts, promote relaxation, and improve sleep quality (NIH).
Jatamansi balances all three doshas (Pole, 200).
The powdered herb can be consumed in a tea or added to Warm, Spiced Milk.
Organic Jatamansi Powder can be found at Athreya Herbs:
Jatamansi essential oil can be added to a carrier oil (like sesame or coconut) and applied to the crown of the head and the soles of the feet to help ease insomnia and anxiety.
Jatamansi Essential Oil by Greenwood Essential is my current favorite--available on Amazon.
Jatamansi essential oil has psychoactive effects and may create vivid dreams for some people.
• Shankhapushpi (Convolvulus pluricaulis):
This herb is a natural brain tonic that alleviates stress and anxiety while it rejuvenates the nervous system (Pole, 269)
It also enhances mental clarity and tranquility while promoting sleep, making it an excellent remedy for insomnia and anxious thoughts (Pole, 269).
Athreya Herbs sells Organic Shankhapushpi Powder.
• Tagara (Valeriana wallichii)
Tagarah, Indian Valerian, is an effective sedative and anti-anxiety herb due to its heavy, warm nature (Pole, 275).
It promotes deep sleep and helps relieve anxiety by calming the mind and reducing hyperactivity (Pole, 275).
2. Food Choices: Natural Remedies for Insomnia and Anxiety
In Ayurveda, food plays a significant role in maintaining mental and physical health.
Certain foods can help balance Vata and Pitta doshas, thereby reducing anxiety and promoting sleep:
• Warm, Cooked Foods
Consuming warm, nourishing foods such as soups, stews, and porridges helps pacify Vata dosha.
Include grounding vegetables like sweet potatoes, carrots, and beets, which provide a calming effect on the mind and body.
Check out the 7 Good Digestion Tips for When to Eat:
Don't miss these 6 Food Choice Tips for Better Digestion:
• Ghee
Clarified butter, or ghee, is highly revered in Ayurveda for its soothing properties.
Adding ghee to your meals can help calm the nervous system, promote better digestion, and reduce anxiety.
You can make your own Homemade Ghee using unsalted butter (from a cow) using this recipe:
Ghee can be purchased in your local health food store or Amazon sells Organic Valley Ghee, which is the one I buy when I am traveling or don't have enough time to make ghee.
• Milk and Nutmeg
Drinking warm milk with a pinch of nutmeg before bedtime is an age-old remedy for insomnia.
Nutmeg draws Vata dosha energy inward (Pole, 235) and the fat in the milk helps nourish the tissues and calm Vata.
It not only aids in sleep, but can ease restless leg syndrome (Pole, 235).
Use a small amount in Warm, Spiced Milk, 1/8 teaspoon or less.
Organic Nutmeg Powder is available at Athreya Herbs:
• Avoid Stimulants
Foods and beverages that increase Vata, such as caffeine, alcohol, and spicy foods, should be avoided, especially in the evening.
These can aggravate anxiety and disrupt sleep.
Coffee and other caffeine should be reduced slowly, and replaced with other rituals (like herbal teas), to minimize the withdrawal symptoms.
Some of my clients have found it helpful to reduce portion amounts of caffeine first, then reduce the number of cups, add green tea, tulsi tea, or dandelion tea as a substitute, and eventually move to all herbal teas.
• Herbal Teas
Drinking herbal teas like Chamomile, Brahmi, Valerian or Tulsi (holy basil) can help soothe the mind and reduce anxiety.
These can be found easily on Amazon:
These herbs are known for their calming effects and ability to promote sleep.
3. Lifestyle Modifications: Natural Remedies for Insomnia and Anxiety
Ayurveda emphasizes the importance of daily routines, known as Dinacharya, in maintaining health.
Certain lifestyle changes can help manage anxiety and improve sleep quality:
• Establish a Consistent Sleep Routine
Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
Avoid staying up late, as this aggravates Vata and Pitta, making it harder to fall asleep.
• Abhyanga (Self-Massage)
Daily oil massage, or Abhyanga, with warm sesame oil or almond oil, is a powerful way to calm Vata dosha.
This practice nourishes the skin, soothes the nervous system, and reduces anxiety.
Learn more about this beautiful practice of Self-Love with Abhyanga in this post:
Some oils that are particularly good for calming Vata dosha include:
• Yoga and Pranayama
Incorporating gentle yoga and breathing exercises (Pranayama) into your daily routine can help balance the doshas and promote mental peace.
Poses like Child’s Pose, Corpse Pose, and Legs-Up-the-Wall are particularly calming for Vata.
Check out this post about Yoga Breathing for Anxiety:
• Meditation and Mindfulness
Regular meditation practices are effective in reducing anxiety and calming the mind.
Techniques such as Trataka (candle gazing) and Yoga Nidra (yogic sleep) can improve mental clarity and promote deep relaxation.
Yoga Nidra helps with sleep whether you use it during the day or if you use it as you are falling asleep.
• Reduce Screen Time
Limit exposure to electronic devices, especially before bedtime.
Turn off the screens by 7 or 8 pm and focus on soothing practices instead.
The blue light emitted by screens can disturb melatonin production, a hormone crucial for sleep (NIH).
4. Essential Oils: Natural Remedies for Insomnia and Anxiety
Aromatherapy is another powerful tool in Ayurveda for calming the mind and promoting relaxation.
Essential oils that balance Vata dosha can be used in diffusers or applied to the skin with a carrier oil (sesame or coconut oils are two good examples of carrier oils).
With essential oils, "less is better" is a good rule of thumb because they are the extremely concentrated form of the plants.
Large quantities of each plant are needed to produce a small amount of essential oil, therefore, they are natural resources that need to be conserved and not over-used.
Some effective essential oils for pacifying Vata dosha include:
• Lavender
Known for its calming properties, lavender helps reduce anxiety and promotes restful sleep.
Anima Mundi Apothecary is my favorite go-to for essential oils and they offer a lovely Kashmiri Lavender Oil.
• Sandalwood
Sandalwood oil has a grounding effect and is excellent for reducing mental stress and emotional imbalance.
Australian Sandalwood can be purchased from Anima Mundi Apothecary.
• Vetiver
Vetiver oil is often used in Ayurveda to stabilize Vata and provide a calming and cooling effect, which helps with anxiety and sleeplessness.
Vetiver Essential Oil is available at Anima Mundi Apothecary.
• Frankincense
This oil is renowned for its ability to deepen breathing and promote a sense of peace, making it useful for anxiety relief and relaxation.
I love Ani Mundi Apothecary's Frankincense Essential Oil which is super grounding.
5. Ayurvedic Sleep Rituals: Natural Remedies for Insomnia and Anxiety
Ayurveda recommends several bedtime rituals to prepare the mind and body for sleep:
• Foot Massage
Massaging the soles of the feet with warm oil before bed helps ground Vata dosha energy, promoting relaxation and restful sleep.
The feet are a site of Pitta dosha, so oiling the feet with coconut oil (or another cooling oil) also pacifies Pitta dosha and draws excess heat down and out of the body.
Brahmi Oil is a great oil for oiling the feet before bed.
• Herbal Bath
A warm bath infused with herbs like lavender, rose petals, or chamomile can soothe the senses and prepare the body for sleep.
Essential oils can also be added to the bath--just one or two drops of any of the oils mentioned above.
• Nasya (Nasal Drops)
Applying a few drops of warm sesame oil or Brahmi oil into the nostrils before bed helps lubricate the nasal passages and calm the mind, reducing anxiety and promoting better sleep.
If you wake up with excess mucus from this practice, shift the oiling of the nose to the morning.
Naysa (Nasal) Oil is available from Athreya Herbs:
Brahmi Ghee is another great product to use for oiling the nasal passages and can be found at Kottakkal Ayurveda.
Conclusion: Natural Remedies for Insomnia and Anxiety
Ayurveda offers a comprehensive approach to managing insomnia and anxiety by focusing on balancing the mind, body, and spirit.
Herbal supplements, dietary adjustments, lifestyle changes, and calming rituals, are natural remedies for insomnia and anxiety.
By addressing the root causes of these conditions and adopting a holistic approach, individuals can experience long-lasting relief from anxiety and insomnia while fostering overall well-being.
If you would like to deepen your understanding of how to use Ayurveda in your life with personalized recommendations, book a consultation:
Some of the research in this post was from Sebastian Pole's book, Ayurvedic Medicine: The Principles of Traditional Practice, available on Amazon.
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