Many years ago, sleep used to be the last of my concerns. Whether I slept well or not, it just felt like part of the daily routine until I realized how important it truly was. Let’s be honest, sleep is one of those things we only realize the value of when it disappears. You know the feeling: one sleepless night and suddenly, the next morning, even your coffee looks nervous. Your patience? Gone. Your mood? Questionable. And your hormones? Totally out of sync.

We spend about one-third of our lives sleeping , roughly 25 to 27 years if you reach your eighties. That’s a lot of time in bed, and it’s not wasted time. Sleep is not just about resting your body, it’s about repairing, balancing, and regulating every system inside you, especially your endocrine system, the one responsible for hormone production and communication.

So, if you’ve been wondering why you’re moody, craving sugar, or having irregular cycles, maybe the question isn’t what’s wrong with me? but how did I sleep last night?

At the center of our sleep regulation sits a tiny structure called the pineal gland — often referred to as the “third eye” in yogic tradition. This small, pinecone-shaped gland, located deep within the brain, is responsible for producing melatonin, the hormone that tells your body when it’s time to rest.

Here’s how it works: when the sun sets and darkness falls, your eyes send a signal to the brain saying, hey, it’s getting dark out there! The pineal gland responds by secreting melatonin, helping your body wind down, your temperature drop, and your mind slip into a more peaceful state.

However, when we spend our evenings scrolling on our phones or watching bright screens, we’re confusing the pineal gland. The blue light mimics daylight, and your brain thinks, oh, it’s still daytime! and your melatonin production plummets.

No wonder we toss and turn at night and wake up feeling like our brain’s still buffering.

According to Ayurveda, sleep (Nidra) is one of the three pillars of life, along with food (Ahara) and regulated activity (Brahmacharya). The Charaka Samhita, the classical text of Ayurveda, says that when sleep is properly balanced, happiness, nourishment, strength, fertility, and mental clarity flourish. But when sleep is disturbed or excessive, disease and imbalance follow.

Interestingly, Ayurveda teaches that not every body type needs the same amount of sleep.

Ayurveda even speaks about the quality of sleep changing with the seasons.

In the Sutra Sthana (Su6#27-32), Acharya Charaka explains that during summer, the heat of the sun dries out the body and nature itself. To balance this, one should favor cooling and nourishing foods — like milk, ghee, and sweet fruits — and even sleep in a cool place, preferably with natural air and moonlight. He warns against overexertion, spicy or salty food, and lack of rest during this season.

It’s poetic and precise at once: nature affects your sleep, and your sleep affects your harmony with nature.

Modern life doesn’t make sleeping easy.

Between stress, overstimulation, hormonal fluctuations, and screens, our bodies rarely get the memo that it’s time to power down. For women especially, PMS or hormonal imbalances can deeply affect the quality of sleep. You might feel exhausted but unable to fall asleep, or wake up in the middle of the night feeling restless, hungry, or emotional.

Cortisol (the stress hormone) and melatonin are like a see-saw — when one is high, the other is low. So, if you’re stressed, your body keeps you alert when it should be resting. Over time, this cycle disrupts your reproductive hormones too, leading to irregular cycles, PMS, low libido, or even fertility challenges. During my amenorreah secondary, sleep was impossible…

I love the following, what Ayurveda calls “sleep hygiene.” Small rituals can make a big difference when practiced consistently.

1. Create a digital sunset.
No screens at least one hour before bed. Blue light confuses your pineal gland and delays melatonin production.

2. Nourish, don’t overload.
Have your dinner at least two hours before bed. Favor grounding and nourishing foods , a warm bowl of khichari, vegetable soup, or rice with ghee. Avoid raw salads or anything too heavy to digest. Also important to eat enough if you are hungry, you don´t want to hunger to wake you up in the middle of the night.

3. Use your senses wisely.
Add a few drops of lavender or vetiver essential oil to your diffuser. Dim the lights, slow your breathing. You’re telling your body, it’s safe to rest now.

4. Try calming evening rituals.

5. Support your system naturally.

For women, sleep is sacred and we do love it. It’s during deep sleep that the body restores hormonal balance , estrogen and progesterone production are influenced by the circadian rhythm. Skipping quality sleep over time doesn’t just make you tired; it can lead to mood swings, weight gain, irregular cycles, and even early signs of burnout. And sometimes the best thing you can do is to prioritize you, meaning learning to say NO to some evening events and choose self-care.

So, next time someone asks, “How are you?”, maybe pause and check in with your body first. Because how you sleep truly reflects how you are.

Sleep isn’t a waste of time , it’s the most productive thing you can do for your hormones, your creativity, and your emotional balance.
Make your evenings a little ceremony of self-care , a space where you prepare to meet your deeper self. I personally love my evening rituals, it makes me feel grounded, safe and ready to fully relax.

As Ayurveda reminds us, “Sleep bestows happiness and nourishment when taken properly, but brings disease when neglected.”

So tonight, dear one, put your phone away, light a candle, sip your warm milk with a pinch of cardamom, and allow yourself to rest deeply.

With Love,

Audrey