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Two of the most commonly used herbs for sleep issues in Ayurvedic medicine are ashwaghanda and nutmeg.  While ashwaghanda promotes greater resiliency, a strengthened nervous system and is calmative,nutmeg can be quite sedative even at very small doses.  It is key to beware of using too much nutmeg as it can be too stimulating, cause excessive blood pressure and a rapid heart rate.  The dose I usually recommend is about 1/8th to 1/4 of a teaspoon.  While doses at this level can be sedating, doses of even a teaspoon can have the reverse effect of being stimulating.  This recipe has the added benefit of having milk in it, which is naturally calmative as well

 

Recipe

1/4 tsp nutmeg powder

Ashwaghanda powder. 1 tsp

1/2 cup of milk

Honey to taste

Add the powdered herbs to a pot and add the milk and gently warm (don’t boil) while stirring in the herbs and honey to taste.  Take this 1 hour before bed as the nutmeg can be most effective between 2-6 hours after taking this dose.