Try and wrap up your dinner at least 2-3 hours before hitting the bed.

Dinner should be Vata dosha pacifying. Try to have light, lightly unctuous and warm diet that is not too spicy or fatty, otherwise it will just put extra load on your digestive system and prevent your body from feeling at rest, once you hit the bed. Even if one does manage to sleep with a full belly, the quality of sleep would not be as good as it should be.

Your last intake of caffeine should be at least 5-6 hours before the time of sleep.

Using oil and ghee in the meals will help counter the drying effects of Vata dosha.

Avoid taking long naps during the day so that your body is tired enough to immediately fall asleep once you hit your bed during night.

A nice, long shower before bedtime with some lukewarm water and healing oils helps a great deal in inducing sleep by relieving our body of all the exertion of the day.

De-wire and Disconnect! In order to have a sound sleep, it is important to avoid any kind of distractions such as TV, Internet, Cell phones, Video games etc. just before bedtime. If possible, try to read a nice book or think of happy, positive thought before bedtime.

Giving a gentle massage to your scalp and the soles of your feet with some lukewarm sesame, Brahmi, jasmine, lavender or coconut oil preps up your body for a night of good sleep.

Daily oil massage is agreeable for balancing Vata dosha. The warm, unctuous quality of the oil is the perfect antidote to the cold, dry qualities of Vata. Til tailam or the Sesame seed oil and Sarson tailam or the Mustard oil are recommended.

Early to bed and early to rise, makes one happy, healthy and wise – this has been aptly said by our ancestors and holds very true even in today’s era. By following this rule, one tends to remain perfectly in tune with nature and have a peaceful sleep time.

One of the most effective sleep inducing tips that our elders have long been following – having a glass of warm milk before going to bed. It really helps in calming down our entire body and induces sleep. You can always add some herbs and condiments like cardamom, dates, crushed almonds, ginger, nutmeg, little ghee, or some turmeric to make it more healing and Vata balancing.

Try to bring some exercise and other physical activities to your daily routine.

Relax and deep breathe if you happen to get up in between and are unable to go back to sleep. You can also, always, meditate – it works magically for most people and puts them back to a lovely sleep.

In case your mind is too distracted to fall asleep, Ayurveda suggests repeating the ‘Om Agasthi Shahina’ mantra silently to yourself.