Autumn Sleep Secrets - Ayurvedic Insights for Nurturing & Seasonal Change

As we welcome autumn, according to Ayurveda and TCM (traditional chinese medicine), the energy around us and within us begins to shift. We move from the vibrant, outgoing energy of summer—often referred to as yang energy—to the cooler, more introspective yin energy.

This shift may inspire many of us to turn inward, enjoying a bit more time indoors. With the arrival of cooler weather, it feels more inviting to exercise, allowing us to explore different forms of movement.

You might find yourself naturally adjusting your diet, favouring warm, comforting foods over the light salads and cold dishes of summer. Additionally, we may notice shifts in our sleeping patterns, perhaps feeling inclined to sleep a little earlier or later.

The Doshic Clock: Understanding Our Body's Rhythms

Ayurveda teaches us to align with the rhythms of nature and our own bodies for a more balanced lifestyle. It encourages us to tune into our unique biological clock, influenced by nature and the seasons around us and the 5 Ayurvedic elements of nature — space, air, earth, fire, and water.

According to Ayuvedic wisdom, these elements combine to create everything in and around us, including our individual constitutional types, known as doshas. Our predominant dosha—be it vata, pitta, or kapha—shapes everything from our temperament to our dietary preferences and sleeping habits.

Understanding the doshic hours  can also be beneficial. Each hour of the day is linked to a specific dosha, and knowing which dosha is active can help us align our daily routines for enhanced well-being. Depending on the doshic hour, our digestion may be at its strongest or weakest, our energy levels may peak, and our creativity might flourish—all factors that influence the quality of our sleep.

The Doshic Body Clock:

Vata (2:00 am - 6:00 am and 2:00 pm - 6:00 pm)

Morning (2:00 am - 6:00 am): This time is ideal for meditation, creative activities, and gentle exercise as Vata's qualities of lightness and inspiration are heightened.

Afternoon (2:00 pm - 6:00 pm): Energy may fluctuate; this is a good time for light snacks and creative work.

Kapha (6:00 am - 10:00 am and 6:00 pm - 10:00 pm)

Morning (6:00 am - 10:00 am): Kapha energy is strong, making it a great time for a solid breakfast and physical activity to shake off any morning sluggishness.

Evening (6:00 pm - 10:00 pm): This is a time for winding down, engaging in calming activities, and preparing for sleep.

Pitta (10:00 am - 2:00 pm and 10:00 pm - 2:00 am)

Midday (10:00 am - 2:00 pm): Pitta is at its peak, making it the best time for focused work, intense exercise, and digestion. Lunch should be your largest meal.

Night (10:00 pm - 2:00 am): This period is essential for deep sleep and rejuvenation. It’s best to be asleep by 10 pm to align with Pitta’s restorative qualities. qualities.

By aligning our activities with these doshic hours, we can enhance our well-being and optimize our daily routines.

Ancient Ayurvedic Insights on Sleep

In our busy lives, getting enough rest can be difficult, and sometimes taking time out to sleep can feel like a luxury. Recent studies indicate that 35% of adults and 25% of children aged 6 to 17 are sleep-deprived, falling short of the recommended sleep hours. This lack of rest can lead to difficulties in concentration, increased anxiety, depression, behavioural issues, and poorer academic performance.

While many of us know to focus on the quantity of sleep—typically recommended at 7 to 9 hours—Ayurveda reminds us that the timing of our sleep is equally important. The hours between 10pm and 2am are particularly vital for rejuvenation. This is supported by scientific evidence indicating that these hours are crucial for detoxification and cellular repair.

In Ayurveda, this timeframe corresponds to the pitta dosha, embodying the qualities of fire and metabolism. During these hours, the body is believed to be in a heightened state of digestive capacity, making it an essential period for restorative sleep, cellular repair and rejuvenation as well as proper digestion to maintain overall health. If we miss this time, we lose valuable healing opportunities.

Staying up late can disrupt these vital processes, leading to increased anxiety, irritability and digestive & other health issues. For example, sleeping from 10pm to 6am is generally more restorative than sleeping from 1am to 9am, even if the total hours are the same.

Benefits of Falling Asleep Earlier

After just a few days of an earlier bedtime, many people notice increased focus and reduced irritability. By prioritizing an earlier sleep schedule and aligning with our biological rhythms, people typically experience enhanced energy levels and improved cognitive functioning; elevated mood and strengthened immune system; reduced anxiety and irritablity, and generally more restful sleep

How to Fall Asleep Earlier

Adjusting a later bedtime can feel daunting, especially if you’re used to late-night screen-time or have responsibilities that keep you up late. But it is possile to retrain our body to change our sleeping patterns. Going to bed 15 to 30 minutes earlier every one to two weeks is a gradual approach which works best, allowing our body to adjust comfortably.

Establishing a relaxing evening ritual will help you to fall asleep more easily. Keeping screens out of the bedroom is a start. Calming activities such as taking a warm bath, reading a book or meditation helps prepare our body for sleep. Ayurveda suggests limiting caffeine and alcohol, as well as food a few hours before bed. And a relaxing yoga routine would include restorative yoga poses like Viparita Karani (Legs Up the Wall) and Supported Bridge - a bolster or pillow under the hips, as well as practicing calming breathwork techniques to promote relaxation

By aligning your sleep schedule with timeless Ayurvedic principles, you’ll discover more restorative sleep and a happier you.

Namaste

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References: Anjana Rajbhandary Mar 4, 2025 / Yogajournal.com

Websites:

Sleep Journal

Journal of Clinical Sleep Medicine

Sleep Health