practice pranayama and breathing exercise
🍀 Practice meditation
🍀 Walking
🍀 Read good books
🍀 Hearing music
🌸 Avoid food which is spicy, masala, sour, junk foods, fast foods, oily
Treatments
🌸 Pada abhyanga ( mild oil massage)
🌸 Brahmi drakshadi kashayam - 15ml with boiled hot water morning and evening before food (empty stomach)
🌸 Kalyanakam ghritam - 10 ml with milk at bed time
🌸 Manasamithram gulika - 0 - 0 - 1 with milk after food
🌸 Siro abhyangam - ( head massage) - Brahmi tailam ( nagarjuna)
🌸 khirabala (101) 5ml with milk in morning after food
In later phase :
1. Ashwagandharishtam - 20 ml morning and night after food
2. Shankhupushpa choornam with milk at bed time
💠 Ayurvedic treatments like nasyam, shirodhara, tailadhara, abhyangam beneficial
HELLO SHEKHAR,
You’re experiencing: -INSOMNIA= taking 3-4 hours to fall asleep -ANXIETY= worry, tension , racing thoughts -FATIGUE= feeling tired all day, despite sleep -POOR FOCUS AND MEMORY
These symptoms are not separate problems. They’re all connected and arise mainly from an imbalance in your vata dosha, which governs nervous system, thoughts, movement and sleep.
When vata becomes excessive, you feel -mentally overactive or restless -anxious and tense -unable to calm the mind or body -weak digestion -sleep becomes light, delayed or disturbed
WHY THIS HAPPENS? Imagine your mind like a lake. When the wind(vata) is strong, the water becomes wavy and disturbed.you can’t see clearly or rest. This is what’s happening in your mind and nervous system.
CAUSES OF INCREASED VATA IN MODERN LIFE- -irregular sleep and food times -too much phone/computer use, especially at night -excessive thinking, worrying, multitasking -skipping meals or eating dry, cold, spicy foods -lack of grounding activities like nature, rest and silence
GOAL OF TREATMENT -balance vata -calm the nervous system -restore natural sleep rhythm -improve digestion and mental clarity
INTERNALLY START WITH
1) MANAS MITRA VATAKAM -1 tab twice daily with meals after food for 6-8 weeks = a powerful nervine tonic. calms the mind, improves memory, reduces anxiety, and promotes restful sleep. balances vata and pitta in the brain. often used in cases off insomnia, mental stress and even epilepsy.
2) SARASWATARISHTA - 15 ml with equal water twice daily after meals for 3 months =improves memory, focus, and clarity of mind. reduces anxiety and support long-term mental stability
3) ASHWAGANDHARISHTA - 15 ml with equal water twice daily after food for 6-12 weeks =tonic for nerves , promotes energy and reduces stress-induced fatigue. supports sleep. balances vata.
4) KALYANAKA GHRITA -1 tsp at bedtime with warm milk for 6-8 weeks =enhances memory, intelligence, releievs insomnia, nourishes the nervous system.
5) CHANDRAPRABHA VATI - 1 tab twice daily after meals for 1 month =mild sedative effect, support calmness and reduce psychosomatic tension. helps with fatigue and sleep regulation
TOTAL DURATION -start with a minimum 6-8 weeks -continue saraswatarishta or kalyanaka ghrita longer for chronic anxiety, memory issues
TAPERING OFF once sleep stabilises -reduce kalayanaka ghrita to alternate days -continue saraswatarishta + healthy routine -maintain yoga and breathing exercises
A regular daily routine is medicine itself
6:00- 6:30 am= wake up, splash cool water on eyes 6:30-7:00 am= empty bowel- drink warm water to help 7:00- 7:30 am= light walk in fresh air and slow yoga 8:00 am= warm breakfast 12:30 pm= lunch (main meal of the day) 4:00 pm= herbal tea or light snack- no caffeine 6:30- 7:00 pm= light dinner 8:00 pm= relax- no phone/laptop after this 9:00 pm= warm bath or foot soak with rock salt 9:30 pm= deep breathing, then lie down to sleep
DIET :- Your food should be -warm, soft, well cooked -light, oily, grounding -mild in spices- not too pungent or cold -easy to digest
EAT MORE OF -ghee- 1 tsp daily with rice or roti -khichdi-rice+moong dal with ghee -milk with a pinch of nutmeg at night -stamed or sautéed vegetables -dates and soaked almonds -herbal teas- ginger, tulsi, chamomile- avoid caffeine
AVOID -cold foods or drinks -raw salads at night -leftover or packaged food -caffeine soft drinks -spicy chutney, pickles, fried foods
EAT YOUR MEALS AT THE SAME TIME EVERY DAY
YOGA AND MOVEMENT movement helps ground vata, but is must be gentle calming not intense.
MORNING YOGA- 30 MIN DAILY -tadasana- improves focus -vrikshasana- balances nervous system -setu band hasana- calms the mind -balasana-reduces anxiety -viparita karani- deep relaxation
PRANAYAM breathing calms your thoughts and resets the nervous system
DO THESE BEFORE SLEEP OR WHEN ANXIOUS -ANULOM VILOM= 5-7 mins, balances left and right brain, calms thoughts -BHRAMARI= 3-5 min, deeply calming for anxiety, promotes sleep -CHANDRA BHEDANA- 5 min, cools the mind and prepares for sleep
SIT COMFORTABLY. DO SLOWLY, SOFT BREATHING. DON’T STRAIN
NIGHT ROUTINE FOR BETTER SLEEP -warm bath or foot soak before bed -apply sesame or almond oil on soles of feet and temples on head -avoid phone or tv 1 hour before sleep -read something calming -keep the room dark and quite
TIPS FOR ANXIETY , STRESS AND OVERTHINKING -practice mindfullness- stay with what you’re doing- avoid multitasking -avoid late night thinking or big decisions at night -talk to someone or journal your thoughts to empty the mind -take breaks from screens and noise
DON’T CHASE SLEEP. CALM YOUR MIND AND BODY- SLEEP WILL COME NATURALLY
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Medha vati-Ashwagandha cap- 1 tab twice daily after food with lukewarm water Saraswathi aristha- 4 tsp with equal quantity of water twice daily after food
1.Brahmi capsule 1-0-1 after food 2.Saraswatharishtam 15ml twice daily after food 3.Aswaganda churnam 1tsp at bedtime with warm milk 4.Manasamithra gulika 1at bedtime
*Adv.to check bloodtest of VITAMIN D
Take prasham tablet 1-0-1 after food with water Saraswatarist 15 ml twice daily after food with water and Ashwagandha churan 0-0-1tsp at bedtime with water and Massage lightly scalp twice weekly with Brahmi oil keep overnight and wash next day with water Learn Rajyoga meditation and practice daily Pranayam daily 5-10mins bhastrika lom -vilom kapalbhatti, bhamri Do Nasya with Brahmi grith 2 drops in both nostril once daily.
Take Sarsvatarishta 15 ml with equal amount of water Head massage with ksheerbala tail
Don’t worry Shekhar, You’ll definitely get relief from your mentioned problems… And start taking1.Saraswatarishta 20 ml with equal amount of Lukewarm water just after having meal. 2.Brahmi ghrita 1 tsf with Luke warm milk at bed time Follow up after 15 days…
When dealing with insomnia and anxiety, Ayurveda offers several herbal remedies and lifestyle adjustments that could assist. One of the most well-known herbs for promoting sleep and calming the mind is Ashwagandha. Consuming about 500 mg of Ashwagandha extract around two hours before bed may help improve your sleep quality. You might also want to try Brahmi, another herb renowned for enhancing cognitive abilities, reducing anxiety, and promoting relaxation. A tea made from Brahmi leaves or a Brahmi supplement taken daily can be beneficial.
Additionally, incorporate Shankhapushpi into your daily routine. This herb can act as a calming agent for the mind, promoting better mental function and reducing anxiety levels. Taking Shankhapushpi syrup or powder before bedtime might improve sleep onset times.
However, it’s crucial to address lifestyle factors too. Establish a consistent sleep routine by going to bed and waking up at the same time every day. Engage in relaxing activities like meditation or pranayama—Nadi Shodhana Pranayama (alternate nostril breathing) is particularly effective in calming the mind and promoting sleep.
On the dietary front, avoid stimulants such as caffeine and nicotine, especially in the late afternoon and evening. A warm glass of milk with a pinch of nutmeg or a teaspoon of ghee about an hour before sleep can be soothing and promote relaxation. Try including more sattvic foods—such as fresh fruits, vegetables, whole grains, and nuts to pacify the mind.
Regular exercise, preferably early in the day, can also decrease anxiety and help improve sleep patterns. Prioritize gentle activities like yoga, which align well with Ayurvedic practices, especially the calming postures done in the evening.
These recommendations are meant to align with Ayurvedic principles tailored to Vata imbalances commonly linked to anxiety and insomnia. However, it is always wise to consult with an Ayurvedic practitioner to get personalized recommendations based on your unique prakriti and current health conditions.
TAKE BRAHMI VATI- 1 TAB AT NIGHT DAILY
ASHWAGANDHARISHTA- 20 ML TWICE DAILY WITH MILK
JATAMANSI CHURNA- 1 TSP WITH MILK AFTER LUNCH
SHANKHAPUSHPI SYRUP- 20 ML TWICE DAILY
