Ayurveda, an ancient holistic healing system originating from India, offers several principles and practices that can promote better sleep and overall well-being. Here are some Ayurvedic recommendations for improving sleep:

1. Follow a Regular Routine (Dinacharya): Ayurveda emphasizes the importance of following a daily routine aligned with the body's natural rhythms. Establishing consistent sleep and wake times can help regulate the body's internal clock and promote restful sleep.

2. Practice Relaxation Techniques: Engage in relaxation practices such as deep breathing exercises (pranayama) and gentle yoga in day-to-day practice and meditation before bedtime to calm the mind and reduce stress and anxiety, which can interfere with sleep.

3. Create a Restful Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and comfortably cool. Minimize exposure to electronic devices, such as smartphones and computers, which emit blue light and can disrupt sleep patterns. Usage of comfortable or cool Colour window curtains and bedsheet promotes ambience. 

4. Follow Ayurvedic Dietary Guidelines: Avoid heavy or spicy foods, caffeine, and alcohol close to bedtime, as these can interfere with digestion and disrupt sleep. Instead, opt for light, easily digestible meals in the evening. Consuming warm milk with spices like turmeric or nutmeg before bed can promote relaxation.

5. Herbal Remedies: Ayurveda recommends certain herbs and spices with calming properties that can support better sleep. Examples include ashwagandha, Brahmi (Bacopa monnieri), chamomile, valerian root, and jatamansi. Consult with an Ayurvedic practitioner to determine the appropriate herbs and dosages for your individual needs.

6. Abhyanga (Oil Massage): Massage your body with warm, Ayurvedic oils such as sesame or coconut oil before bedtime. This practice, known as abhyanga, helps relax the muscles, nourish the skin, and promote a sense of grounding and relaxation conducive to sleep.

7. Practice Gratitude and Reflection: Spend a few moments before bed reflecting on the positive aspects of your day and expressing gratitude. Cultivating a positive mindset can help ease the transition into sleep and promote more restful rest.

8. Maintain Emotional Balance: Ayurveda recognizes the connection between mental and physical health. Practice techniques to manage stress, such as journaling, spending time in nature, or engaging in creative activities that bring you joy.

9. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, but avoid excessive fluid intake close to bedtime to prevent disruptions from nighttime bathroom visits.

10. Seek Professional Guidance: If you have chronic sleep disturbances or underlying health issues contributing to poor sleep, consult with an Ayurvedic practitioner or healthcare provider for personalized recommendations and guidance.

It's important to note that Ayurveda is a holistic system that considers individual constitution (dosha), lifestyle factors, and overall health when recommending treatments. Therefore, personalized approaches tailored to your unique needs and imbalances are key to finding effective solutions for better sleep.