Guide to a Good Night’s Sleep

Ayurveda Health & Beauty Lifestyle Soul Healing

We all know the importance of a good night’s sleep, yet so many of us suffer from restless sleep patterns and, more seriously, chronic insomnia. Sleep allows us to reset, refresh and get physically & emotionally ready for the day ahead.

Benefits of Sleep

While the benefits can’t be understated, we decided to list them out in case you think pulling a late night to binge watch Bridgerton is still a good idea!

  1. Immune System: rest might not seem like a weapon against illness, but it is – and it’s one of the best weapons in our arsenal! Your immune cells and proteins need rest to stay in fighting form. Some studies show that well-rested people have a higher antibody response after a vaccine than those with issues affecting their sleep.
  2. Body Weight: you are beautiful as you are! But if you are trying to keep from packing on more weight or if you are on a weight loss journey, lack of sleep may be holding you back. Several studies have shown a connection between decreased sleep and higher rates of obesity. One of the ways scientists thing this connection occurs is because lack of sleep may affect appetite. Decreased sleep can affect neurotransmitters that tell our brain whether we are hungry or full, potentially leading us to choose foods that are high in calories.
  3. Heart Health: Lack of sleep can increase levels of stress hormone cortisol, which affects your heart rate and blood pressure.
  4. Concentration, Clarity, Productivity: Lack of sleep can affect your cognitive function (we’ve all been here). Studies show that making mistakes is more likely when you are sleep-deprived and not alert.

Nidra निद्रा is Sanskrit for sleep and we thought that we’d put together a guide to help you get more Z’s in 2021. We have drawn on knowledge and wisdom from the Tea India family and spiritual practises originating in India. From Yoga Nidra to night-time rituals, we hope you find something here to help you enjoy more rest this year.

Yoga Nidra योग निद्रा

Tea and Sleep

Yoga Nidra, also known as yogic sleep, is a meditation and conscious relaxation practice that is intended to induce total physical, mental, and emotional relaxation. It is said that an hour of Yoga Nidra can be as restorative as 4 hours sleep. It is among the deepest possible states of relaxation we can have while still maintaining full consciousness.

5 benefits of Yoga Nidra योग निद्रा

  1. Relaxes the mind
  2. Promotes sleep
  3. Provides clarity of the mind for learning
  4. Relieves tension for body and mind
  5. Promotes creativity

How to do Yoga Nidra योग निद्रा

Yoga Nidra Network is a diverse collection of creative and original Yoga Nidra guided yoga tracks, all free!

We’ve selected one of our favourite from Nirlipta Tuli. Nirlipta Tuli is founder and co-partner of the Sitaram Partnership and theYoga Nidra Network. We recommend listening to this just before going to bed, just as we do.

Sleep Well Total Yoga Nidra:

Restful Night-time Rituals

If yoga isn’t your thing, there are so many other night-time rituals to help you relax before bedtime. Did you also know there is an optimal time for you to go to bed depending on your Ayurveda dosha? If you are not familiar with your dosha take our quiz and then see what time you should be tucked up in bed! Thanks to Angela Hope-Murray for these bedtime ritual tips.

Optimal Bed Time According to Your Dosha

Vata dosha: 10pm

Pitta dosha: between 10pm and 11pm

Kapha dosha: between 11pm – midnight

Complementing the right bedtime with some lovely herbal treatments can also help induce a relaxed state before hitting the sack.

Herbal Treatments According To Your Dosha

Vata: apply a little warm sesame oil to the top of the head and lightly massage the feet with sesame oil before bed.

Take a warm bath before bed with essential oil of camphor, lavender, musk or clary sage

Pitta: Apply coconut oil to the top of the head and gently massage the feet with coconut oil before going to bed.

Take a warm bath before bed with a few drops of essential oil of rose, jasmine or sandalwood.

Kapha: Apply Brahmi oil to the top of the head and massage the feet with if before bed.

Take a warm bath before bed with a few drops of essential oil of eucalyptus, sage, cinnamon, or cedar.

Herbal Infusions to Aid Sleep

Tea India Herbal Sleep Tea

Herbal infusions are an essential part of your indulgent bedtime ritual and our Sleep blend is perfect to help ease you into a state of pure relaxation. Get 25% off this soothing herbal bedtime brew before 26 August by entering code SLEEP at checkout.

We’ve used some of the most potent relaxing herbs to create a blend that will help induce restfulness, including:

Camomile: Camomile has some unique properties that may benefit the quality of your sleep.

It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep (Trusted source).

Valerian Root: Known to some as ‘Nature’s Valium’ Valerian has been used since ancient times to encourage rest and improve sleep.  It can also be an effective remedy for anxiety and restlessness. Valerian root contains gamma-aminobutyric acid. This is a neurotransmitter that many believe can help regulate the central nervous system and relieve symptoms of anxiety. 

Sleep is one of five Wellness Teas from the Tea India range. Each one has been created with specific functional benefits helping to balance all aspects of your well-being. Explore our whole collection of wellness brews:


A blend of camomile and ashwagandha with a sweet hint of alphonso mango flavouring. For all your calm and peaceful moments of zen.

Tea India Calm Herbal Wellness Tea


A delicious blend of apple and gingko biloba, with a hint of banana flavouring. When you need to sit in the chair and focus, take a sip of this brew.

Tea India Clarity Herbal Wellness Tea


A blend of sweet fennel, tulsi, and turmeric with a twist of Buddha’s hand (citron) flavouring. Keep your health and immunity protected and brew this tea.

Tea India Protect Herbal Wellness Tea


A delicious blend of fennel, peppermint, and ginger with a shot of lemon and lime flavouring. Perfect after heavy meals or just as a post-supper treat in the evenings.

Tea India Digest Herbal Tea