GarbhShiksha

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12 shlokas · Any week

Bedtime shlokas for sleep and a calm mind

Broken sleep and vivid dreams are common in pregnancy, and worries can feel louder at night. This page gathers gentle verses for those hours. There is Ramam Skandam, the classic Indian bedtime shloka, said to keep bad dreams away, and Shantakaram, a picture of Vishnu resting in peace. Om Namah Shivaya is there for sleepless nights, and one line from the Devi Mahatmya honours sleep itself as a form of the Goddess. Karpura Gauram makes a warm evening verse to say with someone close to you.

You can use these in any week. Choose one verse and keep it for bedtime, or for whenever you feel anxious. Repeat a short line softly, or silently. Slow chanting can slow your breathing, and many mothers find that helps them settle. Keep a comfortable pace, and stop if you feel breathless or dizzy. On tired days, ask someone close to you to read it aloud to you. Listening counts too.

These verses are a calming ritual, not a sleep treatment. If you can't sleep most nights, or feel low or anxious most days, please tell your doctor. It happens to many mothers, and help is available. Read our disclaimer

How to practise these verses

For every verse below, unless it says otherwise.

Best time
Bedtime, or whenever you feel anxious
How to practise
Soft or silent repetition with slow breathing, 5–10 minutes
Who can chant
Mother; someone close to you can read aloud
Best weeks
Any week

Honest noteSlow, rhythmic chanting can slow your breathing, and many people find that calming (studied in adults who were not pregnant).

Better sleep, fewer bad dreams

Ramam Skandam – Bedtime Verse

रामं स्कन्दं हनूमन्तं वैनतेयं वृकोदरम् ।शयने यः स्मरेन्नित्यं दुःस्वप्नस्तस्य नश्यति ॥

ramam skandam hanumantam vainateyam vrikodaram, shayane yah smaren nityam duhsvapnas tasya nashyati

Traditional bedtime verse

Meaning

One who remembers Rama, Skanda, Hanuman, Garuda and Bhima at bedtime is free of bad dreams.

Why we suggest this

Vivid dreams and broken sleep are very common in pregnancy. This is the classic Indian bedtime shloka.

What you can expect

A calm bedtime ritual. Lie on your side with a pillow between your knees.

Best time
Bedtime

Peaceful mind before sleep

Shantakaram – Vishnu the Peaceful

शान्ताकारं भुजगशयनं पद्मनाभं सुरेशं विश्वाधारं गगनसदृशं मेघवर्णं शुभाङ्गम् ।लक्ष्मीकान्तं कमलनयनं योगिभिर्ध्यानगम्यं वन्दे विष्णुं भवभयहरं सर्वलोकैकनाथम् ॥

shantakaram bhujaga-shayanam padmanabham suresham, vishvadharam gagana-sadrisham megha-varnam shubhangam, lakshmi-kantam kamala-nayanam yogibhir dhyana-gamyam, vande vishnum bhava-bhaya-haram sarva-lokaika-natham

Traditional Vishnu dhyana shloka

Meaning

I bow to Vishnu, peaceful in form, resting on the serpent, with a lotus at his navel, support of the world, vast as the sky, dark as a cloud, lotus-eyed, who removes the fear of worldly life.

Why we suggest this

Vishnu resting peacefully is a natural sleep image. The lotus growing from his navel is also a birth image.

What you can expect

A slow, soothing rhythm before sleep.

Best time
Bedtime

Evening calm with someone close to you

Karpura Gauram

कर्पूरगौरं करुणावतारं संसारसारं भुजगेन्द्रहारम् ।सदा वसन्तं हृदयारविन्दे भवं भवानीसहितं नमामि ॥

karpura-gauram karunavataram samsara-saram bhujagendra-haram, sada vasantam hridayaravinde bhavam bhavani-sahitam namami

Traditional (aarti closing verse)

Meaning

I bow to Shiva, white as camphor, kindness in form, wearing the serpent, who always lives in the lotus of the heart, together with Bhavani.

Why we suggest this

It shows the divine as a couple, Shiva with Bhavani. A good evening verse to say with someone close to you.

What you can expect

A warm, shared moment.

Best time
Evening lamp time
Who can chant
Mother and father together

Quick calm, sleepless nights

Om Namah Shivaya

ॐ नमः शिवाय ।

om namah shivaya

Five-syllable mantra (Yajurveda, Shri Rudram)

Meaning

I bow to Shiva, the auspicious one.

Why we suggest this

Very short and easy to repeat with slow breathing, for example 'Om Namah' on the out-breath and 'Shivaya' on the next.

What you can expect

Quick calm. Good for sleepless nights; repeat silently.

How to practise
Silent or soft repetition, 5–10 minutes

Wholeness and peace

Purnamadah – Whole from Whole

ॐ पूर्णमदः पूर्णमिदं पूर्णात्पूर्णमुदच्यते ।पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ॥

om purnam adah purnam idam purnat purnam udachyate, purnasya purnam adaya purnam evavashishyate

Isha Upanishad shanti mantra; Brihadaranyaka Upanishad 5.1.1

Meaning

That is whole, this is whole. From the whole, the whole comes out. When the whole is taken from the whole, the whole remains.

Why we suggest this

Many mothers read it as a picture of birth: a whole new person comes from you, and you remain whole.

What you can expect

Deep peace; a helpful thought for late pregnancy and after birth.

Easy practice on tired days

Shri Rama Rama Rameti

श्रीराम राम रामेति रमे रामे मनोरमे ।सहस्रनाम तत्तुल्यं रामनाम वरानने ॥

shri rama rama rameti rame rame manorame, sahasranama tat-tulyam rama-nama varanane

Vishnu Sahasranama, closing section (common editions)

Meaning

Shiva tells Parvati: saying 'Rama, Rama, Rama' gives the same blessing as the thousand names of Vishnu.

Why we suggest this

On tired days, this one line can stand in for the full Vishnu Sahasranama.

What you can expect

An easy, guilt-free practice when energy is low.

Lamp meditation

Like a Lamp in a Windless Place

यथा दीपो निवातस्थो नेङ्गते सोपमा स्मृता ।योगिनो यतचित्तस्य युञ्जतो योगमात्मनः ॥

yatha dipo nivata-stho nengate sopama smrita, yogino yata-chittasya yunjato yogam atmanah

Bhagavad Gita 6.19

Meaning

Like a lamp in a place with no wind, which does not flicker: that is the calm mind.

Why we suggest this

Light a diya, watch the flame and read this. It is a simple meditation.

What you can expect

A still, quiet mind for a few minutes. Keep the lamp safely away from fabric.

Best time
Evening lamp time

See also: Bhagavad Gita verses for pregnancy

Soft family bhajan

Mangal Bhavan Amangal Haari

मंगल भवन अमंगल हारी ।द्रवउ सो दसरथ अजिर बिहारी ॥

mangala bhavana amangala hari, dravau so dasaratha ajira bihari

Ramcharitmanas, Bal Kand 112 (chaupai) · Awadhi

Meaning

May Rama, home of all good, who removes all harm, who played as a child in Dasharatha's courtyard, show me his mercy.

Why we suggest this

It pictures baby Rama playing in the courtyard. Soft, musical and widely sung.

What you can expect

An easy family bhajan.

Who can chant
Whole family

See also: Ramayan chaupai for pregnancy: Bhaye Pragat Kripala and Rama's birth

Calm mind

The Goddess as Peace

या देवी सर्वभूतेषु शान्तिरूपेण संस्थिता ।नमस्तस्यै नमस्तस्यै नमस्तस्यै नमो नमः ॥

ya devi sarva-bhuteshu shanti-rupena samsthita, namas tasyai namas tasyai namas tasyai namo namah

Devi Mahatmya (Durga Saptashati), chapter 5

Meaning

To the Goddess who lives in all beings as peace: I bow to her again and again.

Why we suggest this

A one-line prayer to bring peace into the mind and the home.

What you can expect

Quick calm on anxious days.

See also: Ya Devi Sarvabhuteshu: 11 lines for pregnancy

Better sleep

The Goddess as Sleep

या देवी सर्वभूतेषु निद्रारूपेण संस्थिता ।नमस्तस्यै नमस्तस्यै नमस्तस्यै नमो नमः ॥

ya devi sarva-bhuteshu nidra-rupena samsthita, namas tasyai namas tasyai namas tasyai namo namah

Devi Mahatmya (Durga Saptashati), chapter 5

Meaning

To the Goddess who lives in all beings as sleep: I bow to her again and again.

Why we suggest this

Sleep itself is honoured as a form of the Goddess, a lovely bedtime line when sleep is hard to find.

What you can expect

A gentle bedtime chant. Repeat softly as you settle on your side.

See also: Ya Devi Sarvabhuteshu: 11 lines for pregnancy

Calm japa

Om Namo Bhagavate Vasudevaya

ॐ नमो भगवते वासुदेवाय ॥

om namo bhagavate vasudevaya

Bhagavata Purana (twelve-syllable mantra)

Meaning

I bow to Lord Vasudeva, who lives in all beings.

Why we suggest this

A classic 12-syllable mantra, easy to repeat on a mala.

What you can expect

A steady, calming rhythm.

How to practise
108 times on a mala, or 11 times

Relief from worry

Krishnaya Vasudevaya Haraye

कृष्णाय वासुदेवाय हरये परमात्मने ।प्रणतक्लेशनाशाय गोविन्दाय नमो नमः ॥

krishnaya vasudevaya haraye paramatmane, pranata-klesha-nashaya govindaya namo namah

Traditional

Meaning

Again and again I bow to Krishna, Govinda, the Supreme Soul, who removes the troubles of all who bow to him.

Why we suggest this

A short prayer for when worries pile up.

What you can expect

Lighter shoulders and a calmer mind.

Sources

We mention only what each study actually found. Most studies are small, and none of them replaces your doctor's advice. Read the disclaimer

  • Slow, rhythmic chanting and breathing

    What it found
    In 23 healthy adults, slow, rhythmic recitation of a prayer or a mantra slowed breathing to about six breaths a minute (from about 14 at rest). While they recited, the natural rise and fall of their heart rate became stronger and moved in step with the breath.
    What it doesn't show
    It did not include pregnant women, Sanskrit shlokas or babies, measured only short-term effects in a lab, and does not show any health benefit for pregnancy, labour or the baby. Six breaths a minute is what was measured, not a target to aim for.

    Bernardi et al. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: comparative study. BMJ 323(7327):1446-1449.

    Read the summary on PubMedRead the full study (free)