27. The Ayurvedic Sleep Solution: Fall Asleep Faster, Wake Up Refreshed

In this episode of Everyday Ayurveda with Kate, we explore one of the most universal struggles of modern living—sleep. Whether you’re waking up at 3AM or finding it hard to wind down at night, Kate unpacks the Ayurvedic clock to explain what your body is trying to tell you and how your routines—from meals to movement—could be affecting your rest.

This solo teaching dives into the energetic qualities of each part of the day, why timing your meals and bedtime matters more than you think, and how to tailor your evenings to naturally prepare for restorative sleep. You’ll also learn how perimenopause, stimulants, late-night eating, and screen time may be influencing your unique pattern of sleep disturbance — and how to bring things back into balance.

This is your invitation to sleep with more ease, intention, and awareness.

Episode Breakdown:

• Introduction to the Ayurvedic perspective on sleep

• Kate’s personal experience with light sleep and smart ring data

• Why not all sleep is created equal (deep vs. light vs. REM)

• Understanding the Ayurvedic clock and daily dosha cycles

• Aligning your schedule with nature’s rhythms for better sleep

• Simple practices for grounding and nervous system care

• The ideal timing for meals and screen use

• Sleep disturbances: what your wake-up time is telling you

• Herbs, oils, and tools to support deep rest

• Why Ayurveda works in seasons—and so should your routines

Mentioned in the Episode:

• The Ayurvedic Clock (Dosha cycles throughout the day)

• Smart rings and tracking sleep data

• Everyday Ayurveda Cookbook

• Kate’s Instagram: @kateodonnell.ayurveda

• Book: Everyday Ayurveda for Women

• Past episode on smart devices and sleep hygiene

• Dr. Claudia Welch’s research on alcohol and women’s health

Call to Action:

If you’ve been experimenting with your sleep and want to understand what your body’s trying to say, this episode offers a clear Ayurvedic roadmap to support rest and rejuvenation. Share your sleep story with us by emailing [e-mail] or leaving a comment on YouTube.

Kate’s Everyday Ayurveda Cookbook (for light evening meals & soups)

Episode on Smart Rings & Device Hygiene (Kate’s previous discussion on data + tech)

Kate’s Instagram for Ongoing Tips & Experiments

Dr. Claudia Welch: https://drclaudiawelch.com

Health Disclaimer:

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Connect with Kate: https://www.healwithkate.org

Summer Self Care Workshop: https://courses.ayurvedicliving.institute/courses/summer-self-care-workshop  

Summer Bundle:  https://courses.ayurvedicliving.institute/bundles/SummerBundle

Thanks to our Sponsors:

This episode is brought to you by Osi Oils — one of my favorite daily rituals.

These handcrafted, organic oils are rooted in Ayurvedic tradition and thoughtfully formulated to support your skin, your senses, and your dosha. Whether you’re nourishing your face with their gorgeous Glow Face Oil (my personal go-to), caring for your nasal passages with their Nasya Oil, or balancing