Soup Your Way to Sleep: 7 Ayurvedic Soup Recipes for Sleep (Summer Edition)

Recipe below for this Chunky Summer Veggie Broth with Cilantro & Saffron

Warm nights, restless minds, and overheated bodies—summer can be a challenging season for deep, peaceful sleep.

For many women over 40, this is the season of vivid dreams, difficulty falling asleep before 2 a.m., middle-of-the-night wake-ups, and feeling tired but wired.

One gentle, unexpected remedy?

Ayurvedic soup recipes for sleep.

That’s right.

Even in the summer, a well-chosen soup can cool your system, soothe digestion, and calm the fiery qualities that interfere with rest.

In this post, you’ll find 7 light, cooling Ayurvedic soup recipes for sleep, each crafted to pacify Pitta dosha and support better rest.

• Why Ayurvedic Soup Recipes for Sleep Matter—Even in Summer

• How to Use These Ayurvedic Soup Recipes for Sleep in Hot Weather

• 7 Ayurvedic Soup Recipes for Sleep (Pitta-Pacifying Summer Edition)

• Why These Ayurvedic Soup Recipes for Sleep Help You Rest Better

• Try a 3-Day Summer Soup-for-Sleep Reset

• Final Thoughts: A Summer Ritual to Cool, Nourish, and Rest

  
  

Why Ayurvedic Soup Recipes for Sleep Matter—Even in Summer

It might sound odd to eat soup when it’s hot outside—but in Ayurveda, what matters most is how food affects the inner climate of your body.

Summer is Pitta season: hot, sharp, intense.

Sleep often suffers when heat builds up internally, leading to:

• Getting a second wind after 10 p.m. and having difficulty falling asleep before 2 a.m.

• Night wakings (especially between 10 p.m.–2 a.m.)

• Hot flashes or night sweats

• Restlessness or irritability before bed

• Overactive, analytical minds that won’t turn off

Ayurvedic soup recipes for sleep work beautifully in summer when they:

• Are light and hydrating (avoiding heaviness in digestion)

• Use Pitta-soothing ingredients like mint, fennel, zucchini, coconut, and cilantro

• Include calming herbs like chamomile, rose, and cardamom

• Offer a predictable, grounding evening ritual

My evening meal was always the biggest of my day before I discovered Ayurveda, which meant I often went to bed with a full stomach, disturbing my sleep and the natural detox between 10 p.m. and 2 a.m.

Coincidentally, this discovery was when I turned 41, as my body was entering the end of the Pitta time of life, when Pitta tends to be aggravated, causing overheating and difficulties with sleep.

I've been experimenting with eating more cooling foods at dinner during the summer to help pacify Pitta dosha ever since then.

Luckily, Ayurveda is a very forgiving practice, so whenever I "forget" and eat heating foods at night, I get the chance to remember why cooling foods are better, especially in the summer.

How to Use These Ayurvedic Soup Recipes for Sleep in Hot Weather

Yes, soup in summer—but done right.

Here’s how to enjoy it in a seasonally aligned way:

• Choose the right temperature: Serve soups just warm or even room temperature—not piping hot.

• Eat earlier: Aim to finish dinner by 6:30–7 p.m., well before bedtime.

• Keep it light: Avoid heavy oils, nightshades, or too much salt.

• Balance with ritual: Pair soup with gentle yoga, foot oiling, or your favorite sleep meditation.

Pairing these cooling soups with other wind-down bedtime rituals can promote even better sleep.

Check out my free downloadable Cooling Bedtime Rituals Worksheet:

If you do have a bad night of sleep, try this Recover From a Bad Night of Sleep Faster Meditation:

7 Ayurvedic Soup Recipes for Sleep (Pitta-Pacifying Summer Edition)

Each of these Ayurvedic soup recipes for sleep is designed to cool internal heat, ease digestion, and settle the mind.

Use them for 7 nights, or keep your favorites on repeat through the summer months.

Keep a lookout for an upcoming post for Ayurvedic soup recipes for the Vata time of year, fall through early winter.

1. Zucchini + Coconut Mint Soup

Cooling, creamy, and deeply soothing without being heavy. A summer favorite.

Star ingredients: zucchini, coconut milk, fresh mint, cumin

Serve just warm with a swirl of ghee or a sprinkle of lime zest.

This soup, served room temperature, is great after a late afternoon walk.

Zucchini + Coconut Mint Soup

• Servings: 1-2

• Total Time: 20 minutes

  
  

Ingredients:

• 2 tsp ghee or coconut oil

• 1 tsp cumin seeds

• 1/2 tsp ground coriander

• ½ tsp fresh grated ginger (omit if you’re very overheated)

• 1 medium zucchini, chopped

• ¼ tsp pink salt (or to taste, omit if using broth with salt)

• ½-1 cup water or veg broth (enough to cook the zucchini)

• ½ cup coconut milk

• 1 tbsp chopped fresh mint (or ½ tsp dried)

• Optional: fresh coriander or a pinch of cardamom

Instructions:

1. Heat ghee in a pot. Add cumin seeds and let them pop.

2. Add ginger and sauté until golden.

3. Stir in chopped zucchini, coriander powder, and salt. Sauté 5-6 minutes until the zucchini is almost browned.

4. Pour in water/broth. Simmer until zucchini is soft (8–10 minutes).

5. Turn off heat. Add coconut milk, mint, and salt.

6. Blend with a blender or immersion blender until smooth.

7. Add fresh coriander or cardamom if desired. Serve just warm.

2. Zucchini, Green Beans, Coriander Soup with Lime

Earthy yet hydrating, this soup soothes the gut and cools the mind.

Star ingredients: zucchini, green beans, coriander

Digests easily to allow for a good night's sleep.

Zucchini, Green Beans, Coriander Soup with Lime

• Servings: 2

• Total Time: 20-22 minutes

  
  

Ingredients:

• 2 tsp ghee

• ½ tsp cumin seeds

• ½ tsp grated ginger (optional, omit if over-heated)

• 1 medium zucchini, chopped

• 1 cup green beans, washed and chopped

• ½-1 tsp ground coriander

• ¼-½ tsp salt

• 1 cup water or vegetable broth

• 2 tbsp fresh coriander leaves, chopped (plus more for garnish)

Instructions:

1. In a medium pot, heat ghee. Add cumin seeds and let them sizzle.

2. Add grated ginger (if using), chopped zucchini, chopped green beans, ground coriander, and salt. Sauté for 3-5 minutes, or until the zucchini almost browns.

3. Add water or broth. Simmer until zucchini and green beans are soft (about 5-10 minutes).

4. Add fresh coriander.

5. Serve warm with a sprinkle of coriander and an optional dash of lime.

3. Carrot + Chamomile Soup with Ginger & Lime

Sweet and floral, this soup calms both the digestive fire and the emotional one.

Star ingredients: carrots, chamomile tea, fresh ginger, lime

Gentle and sattvic (encouraging a calm, peaceful mind), perfect for winding down.

Carrot + Chamomile Soup with Ginger & Lime

• Servings: 1-2

• Total Time: 25 minutes

Ingredients:

• 1½ cups boiled water + 1 chamomile tea bag

• 1 tsp ghee

• ½ tsp fresh grated ginger (unless Pitta is very high, then omit this)

• 2-3 medium carrots, chopped

• ½ tsp ground cumin

• ½ tsp ground coriander

• ¼-½ tsp salt

• 1 tsp fresh lime juice

Instructions:

1. Steep chamomile tea bag in 1½ cups hot water for 10 minutes.

2. In a pot, warm ghee and sauté ginger. Add carrots, cumin, coriander, and salt; and stir. Allowing the carrots to sauté until almost brown will give more flavor to your soup.

3. Pour in chamomile tea. Simmer until carrots are soft (10–12 minutes).

4. Blend until smooth. Add lime juice and salt. Serve warm, not hot.

4. Beet + Coconut Soup with Rosewater

Earthy and slightly sweet, this deeply Pitta-pacifying soup feels like a spa in a bowl.

Star ingredients: beets, coconut milk, rosewater, fennel

Blend smooth and garnish with shredded coconut or rose petals.

While beets can be heating in nature, they are excellent for cleansing the liver, and coconut and rosewater take away some of the excess heat.

Beet + Coconut Soup with Rosewater

• Servings: 2

• Total Time: 35 minutes

Ingredients:

• 2 tsp ghee

• ½-1 tsp fennel seeds

• 2 medium beets, peeled and cubed

• ¼-½ tsp of pink salt

• ½-1 cup water or broth (enough to cook the beets)

• ½ cup coconut milk

• 1 tsp rosewater

Instructions:

1. Sauté fennel seeds in ghee. Add beets and salt and sauté until slightly soft.

2. Pour in water. Simmer until beets are completely soft (20 minutes).

3. Add coconut milk and blend smooth.

4. Stir in rosewater. Serve just warm, with rose petals if desired.

5. Chunky Summer Veggie Broth with Cilantro & Saffron

A clear, golden broth filled with Pitta-soothing herbs and vibrant veggies.

Star ingredients: green beans, zucchini, saffron, cilantro

Light and mineral-rich, ideal for quiet evenings.

Summer Chunky Veggie Broth with Noodles

• Servings: 1-2

• Total Time: 20 minutes

Ingredients:

• 1-2 cups of cooked noodles (rice or udon, prepared according to package instructions)

• 2 tsp ghee or coconut oil

• 1 tsp cumin seeds

• 1 cup chopped green beans

• 1 cup zucchini slices

• ½ cup grated carrot

• ¼-½ tsp of pink salt

• 2 cups water (or enough to cover the vegetable)

• A few saffron strands

• 1 tbsp chopped fresh cilantro

Instructions:

1. Start the noodles in advance.

2. Sauté cumin seeds in the ghee/coconut oil.

3. Add the veggies and salt and continue to sauté until almost browned, this will add flavor to your soup.

4. Add the water and cook until the veggies are soft and the flavors are infused into the water.

5. Stir in saffron just before removing from the heat (safron is very delicate and should be added at the very last minute to maintain its healing properties).

6. Garnish with fresh cilantro.

6. Fennel + Apple Soup with Fresh Basil

Surprisingly delicious and gut-soothing, this soup cools internal heat beautifully.

Star ingredients: fennel bulb, apple, celery, basil

Serve with a drizzle of coconut oil or a spoon of sunflower seed cream.

Fennel + Apple Soup with Fresh Basil

• Servings: 2

• Total Time: 25 minutes

Ingredients:

• 2 tsp ghee or coconut oil

• 2 small fennel bulbs, chopped

• 2 small sweet apples, peeled and chopped

• ½ stalk celery (optional)

• 1 tbsp fresh basil

• ½ tsp ground coriander

• ¼-½ tsp salt

• 2 cups water or veg broth

Instructions:

1. Sauté fennel, apple, and optional celery in ghee with coriander and salt.

2. Add water and simmer until soft (10–12 minutes).

3. Blend smooth. Stir in fresh basil and serve just warm.

7. Quinoa + Coconut Soup with Lemon Balm

A light, protein-rich soup that cools the liver and supports steady blood sugar overnight.

Star ingredients: quinoa, coconut milk, lemon balm tea, cardamom

Quinoa + Coconut Soup with Lemon Balm

• Servings: 2

• Total Time: 15–20 minutes (with pre-cooked quinoa)

Ingredients:

• 1 cup strong lemon balm tea

• 1 cup cooked quinoa (follow package directions using ½ cup of dry quinoa)

• 2 tsp ghee

• 1 cup of chopped green beans

• ½ tsp ground cumin

• ½ tsp salt

• ½ cup coconut milk

• Pinch of cardamom

• Pinch of nutmeg

Instructions:

1. Brew lemon balm tea and set aside.

2. Start the quinoa.

3. In a pot, sauté the green beans, cumin, and salt in the ghee.

4. Mix in the coconut milk, lemon balm tea, cooked quinoa, and spices.

5. Warm gently—don’t boil. Stir well and serve with ghee if using.

In my experience, awareness is the key to incorporating Ayurveda successfully into one's life.

Notice with these soups:

• Does it feel easier to fall asleep?

• Do you experience less tossing?

• Are your dreams quieter?

As you deepen your awareness, you'll naturally be drawn to foods that support you and a good night's sleep.

Why These Ayurvedic Soup Recipes for Sleep Help You Rest Better

Each of these Ayurvedic soup recipes for sleep supports your body’s ability to rest by:

• Cooling the system, which calms Pitta dosha

• Easing evening digestion, which reduces night waking

• Providing comfort and routine, which signals the nervous system to relax

Ayurveda teaches that a quiet belly supports a quiet mind.

Especially for women over 40, whose bodies are more prone to heat and sleep disruption, these simple recipes are a gentle way back to balance.

Try a 3-Day Summer Soup-for-Sleep Reset

To experience the benefits, try this easy 3-day plan:

• Day 1: Zucchini + Coconut Mint Soup

• Day 2: Beet + Coconut Soup with Rosewater

• Day 3: Fennel + Apple Soup with Fresh Basil

Each night, eat in a calm setting.

Walk for 10 minutes after dinner.

Then do a foot massage or listen to your favorite nighttime meditation, or this meditation to help calm your mind and cool you down before you go to sleep:

Explore this free 7-minute class that is a companion to this post:

Here's a free booklet with three recipes, three cooling evening activities, and three thoughtful prompts to help you sleep better.

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Ready for calmer nights and steadier days? Join my Fall Nervous System Reset: Breathing Practices for Stress & Sleep, a live pranayama series designed to ease stress and support better sleep.

Learn More and Sign UP

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Final Thoughts: A Summer Ritual to Cool, Nourish, and Rest

Sometimes the simplest shifts—like swapping a heavy evening meal for a light, cooling soup—can change everything.

These Ayurvedic soup recipes for sleep are more than recipes.

They’re a summer ritual of slowing down, nourishing from within, and honoring your need for rest.

You don’t need to be perfect. Just try one bowl. One evening. One breath.

Then let your body show you what it remembers about rhythm, restoration, and ease.

I would love to hear what you think of these recipes. Leave a comment below.

If you know someone who would benefit from this post, please share it with them.

Still Curious? Ayurveda Answers Your Summer Sleep Questions

1. What are the best Ayurvedic soup recipes for sleep during summer?

The best Ayurvedic soup recipes for sleep in summer are those that cool Pitta dosha, calm digestion, and are light on the stomach. Examples include zucchini-mint soup, beet-coconut soup with rose water, and carrot-chamomile soup with ginger and lime. These ingredients gently support the body’s transition into rest. Each soup in this post was chosen to support both seasonal balance and better sleep.

2. Why does Ayurveda recommend soup for better sleep?

According to Ayurveda, light, warm, and easily digestible foods like soup help the body wind down at night. Heavier meals can disturb digestion, which is closely linked to sleep quality. Soups made with calming herbs and spices also pacify the doshas—especially Pitta in summer. By supporting digestion, they promote deeper, more restful sleep.

3. Can cooling foods like soup really help with insomnia in hot weather?

Yes—especially when chosen correctly. Summer heat often aggravates Pitta, which can lead to restlessness, irritability, and sleep disturbances. Ayurvedic cooling soups counteract this by hydrating the body, calming inflammation, and easing tension. Combined with early, light dinners, they can be an effective natural remedy for summer insomnia.

4. Are these Ayurvedic soups safe for women over 40 experiencing sleep changes?

Absolutely. These Ayurvedic soup recipes for sleep are designed with women 40+ in mind—especially those dealing with hormonal heat, night sweats, or stress. They are gentle on digestion, non-stimulating, and include herbs that calm both the body and mind. Ayurveda always emphasizes seasonal and age-appropriate care, which this recipe collection honors.

5. When is the best time to eat Ayurvedic soup for better sleep?

The ideal time to eat an Ayurvedic evening soup is between 5:30 p.m. and 7:00 p.m., giving the body time to digest before bed. Eating late at night—even healthy foods—can disturb sleep and increase Pitta. These soups are light and easy to prepare, making them a perfect dinner choice during hot summer months.