Sleeplessness, screenitis and active minds have become ubiquitous in the fast-paced world we live in today. Every advance in technology seems to pull us further from the simple, grounding practices that once fed our bodies and minds. Rescue awaits in Ayurveda's endless array of ancient practices - practices that are nature-based, simple, and in synchrony with the body's and earth's natural rhythms. One oft-overlooked practice is the contemplative ritual of nighttime ghee lamps. When paired with warm oil massage and smart, intentional routines at bedtime, this simple ritual can have a profound effect on the quality of sleep and overall mental health. Let us travel back to the past and bring back some of these lost wellness tools.
The Wisdom of Ancient Nights
There was a time (a not-too-distant past) when the only screen humans gazed at was likely one made of stars. Many small villages across India, and many other parts of the world, existed without electricity, or its most common derivative, LED light. Villagers were lit not by bright, hard white lights, but with the muted warmth of actual oil or ghee lamps. The natural quality of the light was calming and set a peaceful tone at sundown, while everybody naturally settled into a wind-down before bed.
Once, families would sit outside under the stars and share stories, or simply encourage each other to prepare for bed quietly. No smartphones were buzzing, no televisions with fast images requiring immediate attention, and no scrolling and clicking of the never-ending internet to keep our minds active. Typically, soon after the sun disappeared over the horizon, their minds, like it, also disappeared into relaxation.
Think about the culture we live in now, spending 8 to 9 hours a day staring at screens - for many, it is laptops or monitors, phones, tablets or for some, a budding mix of all of it. Then we go home after a long day (mentally connected to our screen at work), and many of us continue to be completely digitally stimulated. Whether that stimulation consists of binge-watching the next show, scrolling social media or having to reply to an email, our eyes and brains stay active long after we should give them a chance to rest. It is no wonder that in our newly connected world, insomnia, anxiety, and eye strain have all become common complaints.
The Ghee Lamp: A Sign of Calmness
In Ayurveda, lighting a ghee lamp is much more than turning on a light. It is an act of purification, groundedness, and equilibrium. A cotton wick is dipped in pure desi ghee (clarified butter) and placed in a little earthen or brass lamp, and usually lit in the evening, particularly at dusk, or sandhya, or the time that bridges the conscious world with the subconscious world.
Ayurvedic Fact:
Lighting a ghee lamp in the evening in Ayurveda is believed to pacify the mind and later balance one's Vata dosha to help induce deep sleep and relaxation of the mind.
This adjustment and calming of the mind is increasingly important today. In Ayurveda, Vata dosha represents the aspects of air and space and, as such, represents the person's capacity for movement and activity in both the mind and body. People are anxious and worried when Vata is in imbalance due to overstimulating experiences, irregular habits, stress, and Rajas. When Vata is out of balance (meaning either too low or too high), a person may be restless, worried, or have unfulfilled sleep.
A ghee lamp's flame is warm and stable—setting the conditions for Vata in the body to ground. The warm light directs the senses and signals to the mind and body that it is time to slow down. This signals to the internal mechanisms in the mind to indicate a change in status with the approach of darkness. Furthermore, the ghee lamp's smoke is thought to purify the air and even cleanse one's eyesight—a way of soothing the eyes after long hours of staring at a screen.
Night Vision: Then & Now
In the past, our ancestors, the elders, believed that our eyes needed cooling and nourishing at night. With a ghee lamp for light, the light was soft and gentle—not like today's harsh screens with their blue, bright light, which can disrupt melatonin and sleep hormones.
Today, the digital life bombards our eyes at night, and our ancestors cared for their eyes; they could
- Look at natural flames (which naturally strengthen all of the eye muscles)
- Apply ghee or castor oil on the soles of their feet (to cool their body down and calm the nervous system)
- Massage their scalp and temples with warm oils such as Brahmi or Bhringraj
No eye drops, filter blue light; their vision was naturally stronger and healthier, resilient; their lifestyle encouraged these things to be supported naturally, pressed from the inside out.
The Benefits of Warm Oil at Night
Another wonderful Ayurvedic practice to weave into your evenings is Abhyanga—self-massage with warm oil. Just before bed, when you massage your feet, scalp, or whole body with warm sesame or medicated herbal oil, it can calm your nervous system, steady your mind, and prepare your body for deep rest.
Benefits of oil massage before bed:
- Encourages restorative sleep
- Eases stress and tension
- Moisturises dry skin
- Soothes excess Vata energy
- Eases anxiety and worry
Just a few minutes of massaging your feet with oil before bed can have such a profound effect on your quality of sleep. In Ayurveda, the feet were considered the energetic endpoints of the body, so massaging your feet is like sending a message to the brain that it’s time to let go.
Creating an Easy Ayurvedic Nighttime Ritual
Ayurveda says, 'Routines create rhythms, and rhythms create balance.' The more habitual your nighttime practices become, the easier it is to get to sleep and to wake up feeling fresh when your demand for sleep is met. Here is an example Ayurvedic night routine, using some village wisdom for inspiration but modified for modernity:
1. Power Down by Sunset
Once sunset arrives, begin to power down your day. Dim your homes' lights, avoid anything stimulating, and turn off all major screens for at least an hour before bed.
2. Light a Ghee Lamp
Set a small lamp with ghee in your living room or bedroom. Allow the soft light to assist in quieting your mind. Take a brief moment to sit quietly, breathe deeply, and reflect on the day.
3. Warm Oil Self-Massage (Abhyanga)
Using warm sesame or herbal oil, gently massage your scalp, temples, and feet. Use some extra time to do a full body massage and then rinse off with a warm shower!
4. Herbal Assistance (Optional)
Think about sipping a bedtime tea of chamomile, Brahmi or Ashwagandha. These calming herbs are present in nature and lessen stress and restlessness, meaning when you get the sleep you need, you will wake up feeling replenished.
5. Digital Detox
Harbour phones and devices outside the bedroom. Instead, try reading a spiritual or calming book, journaling your mind's contents, or chanting a mantra.
6. Sleep by 10 PM
Ayurvedic principles recommend that the body begin a natural detoxification and rejuvenation process around 10 PM. Sleep before 10 PM provides an opportunity for your sleep cycle to align with the natural rhythm of the world outside your home.
Modern Times, Ancient Wisdom
Yes, times have changed. Electricity, smartphones, international time zones, and modern work cultures have changed our lifestyle. However, our bodies are not different; they still desire rhythm, rest, warmth, and silence.
You can embrace these ancient rituals without moving to a village. Choosing to integrate a few small rituals into your modern life is all it takes. Start with one—perhaps you light a ghee lamp tonight, or you massage your feet before bed. Observe the difference in your body; you may rest more deeply, dream more deeply, or wake up more clearly.
Final Thought: Back to Stillness
Outside these walls, there will always be noise - bright lights, busy screens, and endless content. Ayurveda brings us back to silence and simplicity, away from overstimulation; we begin with the stillness of the light from a ghee lamp, the warmth of herbal oil, the aliveness of a bedroom filled with quiet night - these are not antiquated practices, they are remedies for modern-day ailments.
To return to the old ways is not to go backwards, but to reclaim what we lost in the tiring speed of modern progress itself. We will sleep better, live deeper and begin to heal, not only our bodies, but also our relationship with time, with rest, and ultimately, with life.
Do This Tonight:
Before bed, turn off your devices, light a ghee lamp, and sit quietly for 5 minutes. Breathe. Release. You may wake up like your great-grandparents did - feeling fresh, rested and connected.
FAQs
1. What is a ghee lamp sleep ritual in Ayurveda?
A ghee lamp sleep ritual involves lighting a lamp filled with clarified butter (ghee) during dusk to calm the mind and prepare the body for restful sleep.
2. How does a warm oil massage before bed improve sleep?
Warm oil massage, or Abhyanga, soothes the nervous system, balances Vata dosha, and signals the body to enter a state of deep relaxation before sleep.
3. Can Ayurveda help with insomnia caused by screen time?
Yes, Ayurveda offers grounding night rituals like digital detox, ghee lamps, and herbal teas to combat overstimulation from screens and improve sleep quality.
4. What type of oil is best for an Ayurvedic foot massage at night?
Sesame oil or herbal oils like Brahmi or Bhringraj are ideal for foot massage, as they nourish the nerves, relax the body, and aid in better sleep.
5. Why is sleeping before 10 PM important in Ayurveda?
According to Ayurveda, the body’s natural detox cycle starts around 10 PM. Sleeping before then aligns your rest with nature’s rhythm, enhancing rejuvenation.
