InnerVeda Sleep — 90-Day Arc
The flagship 90-day Ayurvedic arc for sleep
Sleep is the foundation — once it is right, everything else moves more easily. This 90-day arc moves through four phases: listen (establish a baseline), first pattern (Vaidya names what is working and adds one practice), habit (the evening becomes automatic), and outcome (the change settles and you pick your next cause). The practices are Ayurvedic breathwork, a wind-down ritual, and Yoga Nidra — sequenced for your body type, with Vata grounding, Pitta cooling, and Kapha gently lifting. Practices traditionally used for restful sleep, never a medical treatment. Included with your InnerVeda membership.
Included with the InnerVeda membership · 7-day free trial · cancel anytime
What You Get Each Day
Every day of the arc includes personalised content adapted to your body type by Vaidya.
One short morning check-in with Vaidya
A daily practice (breath, wind-down, or Yoga Nidra) — 8 to 10 minutes
A meal plan that re-paces each week from what your body shows
A daily learning module on the Ayurvedic understanding of sleep
Evening reflection, paced to the phase you are in
How the Arc Unfolds
A 90-day arc is paced in four phases — listen, first pattern, habit, outcome. Here is how the opening days set the shape. The full day-by-day arc lives in the InnerVeda app.
Listen
Phase 1 · BaselineVaidya establishes your sleep baseline — sleep score, food log, and a first wind-down ritual. No pressure, no streak. The arc starts by listening.
The Breath Anchor
Phase 1 · BaselineA first grounding breath practice, chosen for your body type. Nadi Shodhana to settle a restless Vata mind; a cooling breath to ease an overheated Pitta evening.
The Evening Begins
Phase 1 · BaselineBuilding the start of an evening rhythm — a digital sunset, warm tonics traditionally used for rest, and the first short Yoga Nidra.
First Pattern
Phase 2 · First patternVaidya names what is already working and adds one new practice. The cadence is one suggestion at a time — never seven, never a list.
Habit Forms
Phase 3 · HabitThe evening becomes automatic and the food shifts settle in. The daily commitment lightens because the rhythm now holds itself.
Outcome Stabilises
Phase 4 · OutcomeSleep steadies without you thinking about it. Vaidya helps you decide which cause to pick next — energy, stress, or digestion.
Follow the full InnerVeda Sleep — 90-Day Arc in the app
Included with your InnerVeda membership · 7-day free trial
Take the body-type quizProtocol Foundation
Charaka Samhita (c. 200 BCE): The oldest comprehensive medical text in Ayurveda — documenting constitutional typology, treatment protocols, and dietary medicine over 2,000 years before modern genomics confirmed its classifications.
InnerVeda's protocols are derived from the Brihat Trayi — three classical texts spanning 2,600+ years of documented clinical methodology.
Charaka Samhita, Sushruta Samhita, Ashtanga Hridaya
Classical
Vaidya AI is trained on the complete Ayurvedic Samhita canon — Charaka, Sushruta, Ashtanga Hridaya, and allied texts — filtering every recommendation through your Prakriti, Vikriti, season, and geography.
InnerVeda / Vaidya AI
2026
Frequently Asked Questions
Do I need any prior knowledge of Ayurveda?
Not at all. Vaidya guides you from the very beginning, starting with your body type. Each day includes a short learning module that builds your understanding progressively.
How much time does the arc require each day?
8 to 10 minutes for most days — one short morning check-in, one practice, and a few food decisions Vaidya guides. The first seven days are lighter, and so are the last thirty.
What if I miss a day, or a week?
The 48-hour rule means Vaidya pauses after two days of silence. When you come back, the arc resumes from where you stopped — not rewound, no streak guilt.
Is the arc available in the app only?
Yes. The full daily content, Vaidya check-ins, meal plans, and guided practices are available in the InnerVeda app, included with your membership.
Wellness programmes draw from traditional Ayurvedic practices and available research. They are not evaluated as medical treatments and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any new programme.
Ready to Begin?
Vaidya will personalise every day of the InnerVeda Sleep — 90-Day Arc to your unique constitution. Start your transformation today.