Restless nights

Nutmeg and cardamom warm milk

Warm a cup of milk with a small pinch of grated nutmeg and one crushed cardamom pod. Drink it 30 minutes before bed.

A bedtime cup many grandmothers swear by; nutmeg is traditionally used in tiny amounts to settle a busy evening.

Take care Only a pinch: large amounts of nutmeg are unsafe. Ask a doctor first if pregnant or on medication.

Sesame oil on the soles

Rub a few drops of warm sesame oil into the soles of your feet for two minutes before bed. Wear old socks.

Padabhyanga, the foot rub, is a classical night practice traditionally used to ground a restless body.

Take care Skip it on broken skin, and take care on smooth floors.

An early, light dinner

Finish dinner by 7:30 or at least two to three hours before bed. Keep it warm and simple, like moong soup or khichdi.

Ayurveda holds that a heavy, late meal keeps the body working through the night; people report lighter sleep when they eat early.

Lights low, screens away

One hour before bed, dim the lights and put your phone in another room. Read or sit quietly instead.

Ratricharya, the night routine, traditionally asks you to slow down with the sun; a dark, quiet hour sets the stage for sleep.

Slow breathing in bed

Breathe in through the nose for 4, hold for 7, breathe out slowly for 8. Repeat four rounds.

Long, slow out-breaths are part of every pranayama tradition, and many people find them settling at bedtime.

Take care Do not strain the hold. If it makes you dizzy, just breathe slowly without holding.