I sleep poorly, I fall asleep late at night and can’t wake up in the morning. - #35351

Hello Aishwarya

I completely understand how distressing it feels when your sleep cycle is disturbed, especially when it starts affecting your focus, energy, and daily mood. But dont worry we are here to help you out😊

✅ AYURVEDIC PLAN OF TREATMENT

✅ INTERNAL MEDICATION (for 1 month)

1 Manasamitra Vatakam 1-0-1after food with warm milk or water ( Improves sleep quality, calms nerves, relieves anxiety, and balances hormones.)

2 Brahmi Vati 1-0-1 twice daily after food (Enhances concentration, reduces stress, and improves memory.)

3 Tagaradi Churna ½ tsp with warm milk 30 minutes before bedtime ( Natural sedative and Vata–Pitta pacifier)

4 Ashwagandha Lehyam 1 tsp at bedtime with warm milk ( Balances stress hormones (cortisol), nourishes body, improves sleep and strength.)

✅ EXTERNAL & NIGHTTIME CARE

✅ Padabhyanga (Foot Massage) Before sleeping, gently massage both feet with warm sesame oil or Ksheerabala Taila for 5–10 minutes. ( Improves blood flow, calms restless legs, induces deep sleep)

✅ Shiro Abhyanga (Head Massage) Warm Brahmi Taila or Ksheerabala Taila massage to scalp 2–3 times/week. (Reduces headaches, mental fatigue, and insomnia.)

✅ Nasya (Nasal Therapy) At bedtime, instill 2 drops of Anu Taila or ghee in each nostril. ( Lubricates nasal passages, calms the brain, and relieves anxiety)

✅DIET MODIFICATION

✅ Include

Warm milk with nutmeg (jaiphal) or turmeric at bedtime Ghee (1 tsp daily) – nourishes brain and nerves Fresh fruits like banana, pomegranate, or dates Moong dal, soups, and light home-cooked meals

❌ Avoid

Tea/coffee after 4 pm Cold, stale, or fermented food Late dinners or skipping meals Blue light (mobile/laptop) exposure 1 hour before sleep

✅ LIFESTYLE & YOGA PRACTICES

✔️Morning Routine Wake up between 6–7 am (even if you slept late—your rhythm will reset slowly) Sun exposure for 15–20 minutes (balances melatonin)

✔️ Evening Routine

Have early dinner by 8 pm Dim lights, avoid screens, read or listen to soothing music Practice Yoga Nidra (guided relaxation) before bed

✅ Yoga & Pranayama (Daily 15–20 min)

Anulom Vilom,Bhramari Pranayama, Shavasana – deep relaxation

✅HOME REMEDIES

👉Nutmeg Milk (Jaiphal Doodh) – Mix a pinch of nutmeg powder in warm milk before bed. 👉 Warm ghee on soles & temples before sleeping.

Wishing you a good health😊

Warm Regards Dr Snehal Vidhate

1.Ashwagandha churna 1 tsp with warm milk at bedtime 2.Saraswatarishta 20 ml with 20 ml water twice daily after meals 3.Medohara guggulu 2 tab twice daily with water after meals 4.Punarnava mandur 2 tab twice daily with water after meals 5.Syp.Energy plus liquid 2 tsp trwice daily after meals

Gentle Lifestyle Tips - Sleep routine: Try Brahmi + warm milk at bedtime, avoid screens after 8 pm - Diet: Favor warm, soft, nourishing meals—khichdi, moong dal, ghee, boiled vegetables - Avoid: Cold foods, sugar, fried items, late-night meals - Movement: Gentle walking or chair yoga for 10–15 minutes daily - Hydration: Sip warm water with cumin or fennel seeds

Practice meditation foe 15-20 min early in the morning.

Optional Herbal Waters - Coriander + Ajwain Seed Water: Soak overnight, strain, sip in morning - Tulsi + Brahmi Tea: Calms nerves and supports sleep

1.Ashwagandha churna 1 tsp with warm milk at bedtime 2.Saraswatarishta 20 ml with 20 ml water twice daily after meals 3.Brahmi vati 2 tab at bedtime with warm milk 4.Pathyadi kwath 15 ml with 15 ml water twice daily after meals 5.Syp.Energy plus liquid 2 tsp twice daily after meals

Gentle Lifestyle Tips - Sleep routine: Try Brahmi + warm milk at bedtime, avoid screens after 8 pm - Diet: Favor warm, soft, nourishing meals—khichdi, moong dal, ghee, boiled vegetables - Avoid: Cold foods, sugar, fried items, late-night meals - Movement: Gentle walking or chair yoga for 10–15 minutes daily - Hydration: Sip warm water with cumin or fennel seeds

Optional Herbal Waters: - Tulsi + Brahmi Tea: Calms nerves and supports sleep

Hello, May I know since how long you are suffering from this issue? How is your menstrual cycles and is there any relation between cycle and your sleep pattern? What is your exercise routine?

Answers to these questions will help to suggest the treatments more appropriately. Take care, Kind regards.

Take:- neuroghrit gold cap=1-1 before meal twice daily

Medha sagar ras=1-1 tab after meal twice daily

Do yoga and Pranayam =ANULOMAVILOM/BHRAMRI/UDGEETH=10 min each

AVOID hot /spicy / junk food .

Hello Aishwarya

Here are a few changes you can do in your lifestyle paired with some medication and you will get rid of your symptoms

✔️Do✔️ Freshly cooked home food Dinner by 7.30-8 pm 100 steps after both meals Stress free lifestyle

🧘‍♀️Yoga and Pranayam🧘‍♀️ Hastapadasan Pashimotanasan Vrukshasan Tadasan Jyoti Tratak Bhramari Shavasan Meditation

❌Dont❌ Oily and spicy food Sour food Tea and coffee after 5 pm Late night use of mobile/ laptop (Can consume audio form of data but not video) Addictions

💊Medications💊

Cap. Memorine 2 caps twice a day before food Tab. Manasmitra Vatak 1 tab twice a day before food

Bhrami Ghrit 2 tsp with both meals

Syp. Prasham 3 tsp at bed time

Tab. Ten to Six 1 tab at 8.30 pm with a cup of hot milk.

Panchendriya Vardhan Tailam 2 drops in each nostril early in the morning.

You can do Shiro and Pada Abhyanga (applying warm oil to head and feet) before sleep.

Get a Shirodhara session for 15 days from a panchakarma center nearby with BHRAMI OIL for much better results.

Take manasamithra vatakam 1tab bd, shankapushi syrup 20ml bd,Yogendra ras 1tab bd enough

Medha vati 1-0-1 Brahmi vati 1/0-1 Ashwagandha cap 1-0-1 with warm milk Saraswathi aristha 15-0-15 ml with equal water Do pranayama meditation Avoid exc screen time Drink warm milk with a pinch of nutmeg at bedtime Do feet massage with warm sesame oil before bed

HELLO AISHWARYA,

You’re experiencing -difficulty falling asleep until 2-3 am -restless legs (uncomfortable urge to move legs before sleep) -morning tiredness, low concentration, and frequent headaches -pcos these problems are connected in a deeper way- not just a sleep issue but a nervous system and hormonal imbalance rooted in disturbed daily rhythm

In Ayurveda, our health is governed by three dosha -Vata= movement, nerve activity, circulation -Pitta= metabolism, hormones , emotions -Kapha= stability, nourishment, sleep

Your symptoms show a vata-pitta imbalance -Vata aggravation= overactive nervous system-> restlessness, insomnia, anxiety, irregular sleep -Pitta aggravation= overthinking, irritability, headaches, heat, hormonal imbalance in pcos -Together they disturb Manovaha srotas (mind channels) and Majja dhatu (nervous tissue)

Because of PCOS, kapha is also slightly increased (due to hormonal sluggishness, weight fluctuations, etc), so this becomes a tridoshic disturbance- but vata-pitta dominates.

TREATMENT GOALS -restore natural, restful sleep -pacify hyperactive mind an body -cleanse and calm mind channels -nourish nervous and hormonal systems for long term balance -manage pcos through hormonal regulation and stress reduction

INTERNAL MEDICATIOS

1) ASHWAGANDHA CHURNA= 1 tsp with warm milk at bedtime for 3 months =reduces stress, improves sleep, regulates hormones (especially useful in pcos)

2) BRAHMI. GHRITA= 1 tsp at bedtime for 3 months =enhances memory, calms anxiety , improve concentration

3) TAGAR CAPSULES= 500mg at bedtime for 2 months =promotes sleep onset, relieves restlessness

4) SHANKHAPUSHPI SYRUP= 1 tsp twice daily after meals for 3 months =calms mental overactivity, improves clarity

5) KSHEERBALA 101 CASPULE= 1 cap twice daily for 2 months =balances vata, supports nevres, relieves restless legs

6) TRIPHALA CHURNA= 1 tsp with warm water at bedtime =gentle detox, regulates digestion and elimination

FOR PCOD (optional if you want to start)

-KANCHANAR GUGGULU= 2 tabs twice daily after meals =manage pcos, reduces cystic tendencies, improves metabolism

-SHATAVARI KALPA= 1 tsp with milk twice daily in morning and night =balances female hormones, nourishes reproductive tissues

EXTERNAL THERAPIES

1) OIL MASSAGE= warm ksheerbala taila especially legs and feet daily =calms vata, improves circulation, relieves restless legs

2) HEAD MASSAGE= with brahmi taila at night =improves sleep, redcues headaches

3) FOOT MASSAGE= apply ghee to soles before bed daily =deeply grounding and sedative

4) NASYA= instill 2 drops of Anu taila in each nostril daily morning =clears head channels, relieves headache

LIFESTYLE CHANGES

1) REGULAR ROUTINE -sleep and wake up at the same time every day -avoid staying up after 10-10:30 pm -maintain meal timings- regularity soothes vata

2) AVOID OVERSTIMULATION -limit screen time before bed -avoid scrolling arguments, or work at night -reduce caffeine, nicotine, and spicy or sour foods -they aggravate pitta

3) STRESS MANAGEMENT -practice calm breathing or guided meditation before bed -keep evenings peaceful -light reading, chanting , or journaling

4) BATHING RITUALS -warm bath at night can add lavender or sandalwood oil -avoid cold showers after sunset

5) ENVIRONMENT -keep your bedroom dark, slightly warm, clutter free -use calming scents Like camphor, lavender or sandalwood

YOGA ASANAS -balasana= calming and grounding -viparita karani= relieves restlessness -supta baddha konasana= opens pelvic region, helps pcos -shavasana= deep relaxation pose -paschimottanasana= reduces mental tension

PRANAYAM -nadi sodhana= balances both brain hemisphere, calms nerves -bhramari= soothes anxiety, induces sleep -chandra bhedana= cooling, induces sleep -avoid vigorous type like kapalbhati or bhastrika at night

DIET -warm milk with nutmeg , cardamom, or ashwagandha at bedtime -ghee, sesame oil and butter in moderation -moong dal, rice, oats, and wheat based soft foods -vegetables= pumpkin, carrots, sweet potato, spinach, bottle gourd -fruits= bananas, dates, mangoes, stewed apples -herbals= cumin ,fennel, coriander, turmeric

AVOID -cold or raw foods- smoothies , salads at night -procesed, spicy, or sour fods -coffee, black tea, and energy drinks -skipping meals or eating at irregular times

HOME REMEDIES

1) Nutmeg sleep milk -boil a cup of milk with a pinch of nutmeg and drink 30 min before bed-> calms the mind and promotes sleep

2) Foot massage -warm sesame oil + a pinch of camphor. massage soles for 10 min =relieves restlessness, induces relaxation

3) Herbal tea -mix equal parts brahmi, chamomile, and fennel . boil and sip after dinner =reduces anxiety and aids digestion

4) warm compresss for headache -use a warm towel on the forehead or back of neck or 10 minutes =relieves vata pitta headaches

EXPECTED COURSE AND DURATION -First 2-3 weeks= improvement in sleep onset and morning freshness -1-3 months= headaches reduce, mood stabilises, hormonal cycles improve -3-6 months= full normalisation of sleep cycle and energy deeper hormonal and emotional balance

Your problem is just “lack of sleep”- its a vata-pitta imbalance affecting both the mind and the hormonal system. Ayurveda doesn’t oil induce sleep; it heals the cause- stress, irregular rhythm, and nervous overactivity

Healing requires consistency, routine and self nourishment- not force Be gentle with your body. keep your evenings scared, calm and screen free Sleep will return when your body feels safe, grounded and nourished again

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

Your sleep issues could be linked to a imbalanced Vata dosha, known for causing restlessness and erratic sleep patterns. To help manage these symptoms, you might consider integrating certain Ayurvedic practices into your routine. Start by establishing a consistent daily schedule — going to bed and rising at the same time every day is crucial. Aim for early bedtimes ideally around 10 pm to keep Vata in check.

Incorporate grounding foods in your diet, like whole grains, cooked vegetables, nuts and seeds — reduce raw and cold foods which may aggravate Vata. Drinking warm milk spiced with nutmeg or turmeric before bed can be soothing, aiding sleep induction. Avoid caffeine post-late afternoon as it disrupts sleep further.

Regular oil massages (Abhyanga) with warm sesame oil can be quite beneficial for calming restless legs and promoting relaxation. Try self-massage before a warm bath to unwind the day’s stresses. Additionally, engage in gentle yoga and deep breathing exercises like Nadi Shodhana in the evening, helping calm mind and body.

Mind your digital consumption too, particularly before sleep — the blue light emitted by screens can really mess with natural sleep cycles. Opt for a tech-free zone after dinner. Diffuse calming essential oils like lavender or chamomile around bedtime to promote a more restful atmosphere.

Consider Ashwagandha or Brahmi supplements. However, do consult with a qualified Ayurvedic practitioner for personalized guidance and dosage adjustments. Restorative sleep practices, along with these tailored remedies, can address the underlying Vata disturbances while easing your symptoms. If symptoms persist, dont hesitate to seek further medical evaluations.

Sleep disturbances, like difficulty falling asleep or waking up in the morning, are often linked to an imbalance in the Vata dosha. In Ayurveda, Vata governs movement and nervous system activity, and an excess of Vata can lead to restlessness, headaches, and other symptoms you’re experiencing. We can address this imbalance with a combination of lifestyle adjustments, dietary changes, and herbal support.

Firstly, establish a consistent daily routine. This helps stabilize Vata energy. Try to go to bed and wake up at roughly the same time each day. Avoid stimulating activities or electronic screens at least an hour before bed—consider winding down with activities like reading or gentle stretching.

In terms of diet, favor warm, grounding foods. Think of meals that are cooked and easy to digest, like soups, stews, and porridges. Avoid cold salads, raw foods, and eating late at night. Including herbs like ashwagandha or brahmi before bedtime can help calm the mind and improve sleep. You might take a half teaspoon of ashwagandha powder with warm milk or water.

For the restless legs syndrome, massage your legs with warmly medicated oils, such as sesame or bhringraj oil before bed; this can help soothe the nervous system. A warm oil mulayan (root-massage) each evening is recommended. Also, consider practicing pranayama, such as Nadi Shodhana, to promote relaxation.

Lastly, if headaches persist or symptoms worsen, do consult a healthcare provider. It’s crucial to rule out other underlying conditions. An integrative approach along these lines should help to restore balance and improve your sleep quality over time.