It’s no secret that modern life disrupts our sleep. Whether it’s late-night screen time, erratic meal schedules, or just the stress of keeping up with daily demands, our natural rhythms have taken a hit—leaving many of us feeling wired but tired.
According to Ayurveda, sleep isn’t just about getting more hours—it’s about when and how you rest. Your body already knows how to fall asleep naturally, wake up energized, and move through the day easily—you just need to realign with its built-in clock.
On March 16 at Sage + Sound, Ayurvedic expert and author of Your Body Already Knows, Nidhi Pandya, will lead a sleep-focused workshop designed to help you reset your rhythm and work with your body—not against it. Through Ayurvedic principles, neuroscience insights, and practical habit shifts, you’ll learn to structure your day for better sleep, digestion, and overall well-being.
Before her workshop, we sat down with Nidhi to discuss why sleep is more than just a nighttime issue, the biggest mistakes people make, and how even the most minor changes can transform how you feel each day.
Sage + Sound: Ayurveda can feel overwhelming to people who are new to it. How would you describe it in the simplest terms?
Nidhi Pandya: Ayurveda is the sister science of yoga, focused on everything related to the physical body and how we live. It literally means the science of life and covers everything from nutrition and movement to disease prevention and longevity. Think of it as a lifestyle system that teaches you how to work with your body’s natural intelligence, rather than against it.
How does Ayurveda’s approach to sleep differ from Western medicine?
The biggest difference is that Ayurveda doesn’t see sleep as a standalone issue—it’s deeply connected to your entire daily rhythm. Western medicine often focuses on sleep quantity, suggesting that some people need less, some are “night owls,” and that it’s okay to sleep at odd hours if it works for you.
Ayurveda disagrees. We are diurnal beings, meaning our bodies are designed to function in sync with the rising and setting sun. Electricity is a very new invention in human history, and no human is truly “nocturnal.” When you go to sleep—and how you move through your day—matters just as much as the number of hours you get.
What are the biggest sleep mistakes people make?
The most common mistake? Ignoring the transitions. Ayurveda recognizes that every part of the day has its own “season,” just like the Earth has seasons. The time around dusk is a huge transition for the body, yet most people go straight from high energy into bright lights, screens, or a heavy meal.
Here are some simple Ayurvedic shifts that can make a big difference:
- At dusk, play calming music—classical or nature sounds help ease your body into rest mode.
- Dim the lights as the sun sets. Candlelight or softer bulbs can signal the body to start winding down.
- Eat your last meal early—ideally by 6:30 p.m. Spicy, heavy foods close to bedtime can keep your system too active to rest.
- Skip stimulants in the evening—including caffeine, nicotine, and intense exercise.
For those who feel like their schedules are too unpredictable to stick to a sleep routine, what’s the best place to start?
Ayurveda is not all or nothing. You don’t have to change your entire life overnight. Instead, think of it as an à la carte menu—take what works for you. Some examples:
- Dim the lights 30 minutes before bed.
- Play soft music in the evening.
- Keep your room cool, and use a heavy blanket.
- Avoid caffeine after 3 p.m.
- Go to bed between 10 and 11 p.m., even if it’s not perfect every night.
Start with what feels easy, then build from there. Even small changes can have a huge impact.
What can people expect from your workshop at Sage + Sound?
This workshop is all about helping you understand your body’s natural rhythm so you can create a sleep schedule that actually works for you. We’ll go beyond just sleep and talk about how every part of your day—your meals, movement, stress levels—affects your rest.