Is there an Ayurvedic wind-down for better sleep?

Ayurveda treats sleep as one of the three pillars of health, and most of the work happens in the hour before bed. The theme is warmth, dimming and consistency. A simple wind-down: finish eating a few hours before bed, dim the lights and screens, try a warm foot or scalp massage, and aim for a regular lights-out time. A warm, lightly spiced drink can be a nice cue that the day is done. Educational only — not medical advice. Persistent sleep trouble is worth raising with a clinician.