One of inara’s core tenets is to promote healthy, restful sleep naturally, and for that we turn to Ayurveda. Ayurveda is a traditional system of natural medicine that originated in India over 3,000 years ago. The practice teaches us that small, consistent rituals keep your mind and body in balance. The dinacharya is a daily schedule designed to support your physical health through routine. It emphasises taking time before sleep to wind down naturally, so you get the most out of your rest.
Start with a few minutes of movement
The first step to shedding the distractions and stress of the day is to engage in movement. Whether it’s an after-dinner walk, yoga class, or 5-minute stretch, Ayurveda promotes physicality to release the tension that builds up over time. To set yourself up for rest, try ending your evening exercise session with a few deep breaths and relaxing poses. Gentle stretches such as child's pose, a forward fold, or legs up a wall help signal to the nervous system that it's time to wind down.
Hydrate with a warm cup of tea
Hydration is a key component of the dinacharya, with either warm water or tea as preferred beverages to aid in digestion. Though tea is valued the world over as part of an invigorating morning ritual, a hot brew can also be soothing in the evening. Many caffeine-free varieties are delicious, hydrating, and calming, making them an ideal choice before bed. Flavours such as ginger lemon or apple cinnamon feel like a treat without containing excess sugar.
Soak in warm water with bath salts
To deepen your relaxation, enjoy a warm bath or foot soak. You can enhance your bath with Epsom salts, which are traditionally used to ease tired muscles and guide you into rest. These can be mixed with various essential oil blends to personalise the ritual. Our own Lavender bath salt is formulated for deep relaxation, while our Rose blend is more indulgent, perfect for slowing down before bed. Our third blend includes a more invigorating Lemongrass, which complements a routine involving journalling or reading before bed. Try to avoid looking at your phone from here on out; setting a hard limit on screen time is one of the easiest ways to push your body towards rest.
Self-massage and aromatherapy
Post-bath is the perfect time to apply a moisturiser or oil and practise abhyanga, the Ayurvedic art of self-massage. You can enhance this with a blend of your own essential and carrier oils, chosen for whichever scent helps you relax. Gently massage in the oil before donning your favourite cotton PJs to help seal in the moisture. For a final touch before sleep, massage our Sleep Balm, blended with lavender, lemon, and ylang ylang essential oils, into your pulse points. Breathe deeply and let the aromatherapy ease you into sleep.
If following all of the above seems intimidating, start small; you don’t need to perform every step each night to see the benefits. Starting with just one aspect, like setting a limit on screen time or adding in regular light stretching before bed, is enough to start building your routine and getting the quality rest you deserve.