Struggling
with poor sleep, midnight awakenings, or cramps? Celebrity nutritionist Rujuta Diwekar is bringing back a simple, traditional solution that’s now going viral - the “night-time tray”. Rooted in Indian wellness practices, this routine includes ghee, mishri or rock sugar, water, and rajgira laddoo to support better sleep, hydration, and overall well-being. According to Diwekar, you must keep this try at your bedside every night, “so you are always prepared when a bad night strikes,” she wrote on Instagram.
Why does the night-time tray work?
Modern sleep problems are often linked to dehydration, erratic eating patterns, and stress. Instead of turning to supplements, Diwekar suggests small, natural interventions that work with the body’s rhythm. Her bedside tray ensures that when sleep is disturbed, simple remedies are within reach.
Ghee for deep and restorative sleep
Ghee has long been used in traditional health systems for its calming and nourishing properties. According to Diwekar, applying a drop of ghee on the soles of your feet before bed can help relax the nervous system and promote deeper sleep. She also recommends gently applying ghee in the nose and ears, which may help reduce dryness, prevent congestion, and support uninterrupted sleep. Rich in healthy fats and fat-soluble vitamins, ghee may also aid hormonal balance and relaxation.Also read:
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Mishri for throat hydration
Another surprising addition is
mishri, or rock sugar. While it may seem counterintuitive,
mishri can help when sleep is disrupted by a dry throat, coughing, or irritation. Diwekar advises keeping a small piece of
mishri in the mouth if you wake up at night. It slowly dissolves, helping to hydrate the throat and soothe irritation, making it easier to fall back asleep. This traditional remedy is also believed to provide a gentle energy balance without overstimulating the body.
Water for hydration and cramp prevention
A water jug by your bedside is one of the simplest yet most effective sleep aids. Dehydration is a common cause of night cramps and restlessness. A quick sip of water can help you relax and drift back to sleep. Maintaining hydration throughout the day is equally important for preventing nighttime disturbances.
Rajgira laddoo for midnight hunger
Late-night hunger can also disrupt sleep. For such moments, Diwekar suggests
rajgira or amaranth laddoo, a light, nourishing snack rich in nutrients. Unlike heavy or processed foods, rajgira provides sustained energy without burdening digestion. Its natural sweetness and light texture can help calm the body and promote sleep.
What is the science behind it?
The effectiveness of this routine lies in addressing multiple triggers of poor sleep - dehydration, low energy, throat dryness, and stress. Ghee supports relaxation,
mishri aids throat comfort, water maintains hydration, and
rajgira stabilizes energy levels. Together, they create a holistic approach to better sleep. Diwekar emphasizes that keeping this tray ready every night prepares you for unexpected sleep disturbances. Instead of relying on medications, this approach focuses on natural, preventive care. Rujuta’s night-time tray is a reminder that traditional practices still hold value in modern life. Incorporating ghee,
mishri, water, and rajgira laddoo into your bedtime routine may help improve sleep quality, reduce cramps, and support overall health. Sometimes, better sleep doesn’t require complex solutions, just a few mindful habits placed right beside your bed.
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