The Nourished Nervous System Podcast

Episode 24 - Don't Normalize Sub Quality Sleep: sleep tips from ayurveda and circadian medicine

 Hosted by Kristen Timchak          

Show Notes

Most likely you  sleep every night, it is a part of the fabric of your life, but are you getting good quality sleep?  Do you wake up feeling rested and energized for your day without caffeine?  

Like digestion it is easy to normalize sub quality sleep - to think it is normal to wake up feeling exhausted or to need a cup of coffee to get going.  It may have been so long since you've actually gotten a good night's sleep, that you don't even know what that feels like.

I want to acknowledge that every person's need for sleep differs - some folks need more or less than others - but everyone needs good quality sleep.

Both ayurveda and circadian medicine have powerful insights into sleep and how to get the most out of it.  

In this episode:

  • A little bit about the four sleep chronotypes to illustrate that every body is different and there are always outliers
  • Each dosha's relationship to sleep
  • Why managing Vata can help improve the quality of sleep
  • The circadian sleep-wake cycle, what it is and how it impacts sleep
  • Some ways to reset your circadian rhythm
  • Ayurvedic sleep hygiene

Link to Deep Rest Meditation:
Link to Self Abhyangha Guide:

Related Episodes:

Episode 2:  The Lens of Ayurveda
Episode 3:  What the Vata?!
Episode 8:  Oh Pitta.  You're Hot!
Episode 10:  Kapha, the Sweet One


Petrowski K, Buehrer S, Niedling M, Schmalbach B. The effects of light exposure on the cortisol stress response in human males. Stress. 2021 Jan;24(1):29-35. doi: 10.1080/10253890.2020.1741543. Epub 2020 Apr 6. PMID: 32160826.


O'Byrne NA, Yuen F, Butt WZ, Liu PY. Sleep and Circadian Regulation of Cortisol: A Short Review. Curr Opin Endocr Metab Res. 2021 Jun;18:178-186. doi: 10.1016/j.coemr.2021.03.011. Epub 2021 May 5. PMID: 35128146; PMCID: PMC8813037.


Shurkin, J. N. (n.d.). Trouble Sleeping? Go Camping : Artificial light sources can negatively affect circadian rhythms, scientists say. SCIAM.


Find me at

and @nourishednervoussytem on Instagram