Hello I understand how frustrating broken sleep can be even when stress isn’t high, frequent awakenings at night can leave you feeling unrested and mentally dull. But dont worry we are here to help you out😊
✅AYURVEDIC PLAN OF TREATMENT.
✅INTERNAL MEDICATION
1 Ashwagandha Churna – 1 tsp with warm milk at bedtime; promotes relaxation and balances Vata.
2 Tagara Tablet – 1 tablet at night with lukewarm water for deeper, sustained sleep.
3 Saraswatarishta – 15 ml with equal water after dinner to promote sound sleep and mental peace.
4 Ksheerabala Taila cap 1 at bedtime with warm milk
✅EXTERNAL TREATMENT
Shiro Abhyanga (Head Massage) – Use Brahmi Taila gently massage scalp and soles of feet before bedtime to pacify Vata and improve sleep quality.
✅ BEDTIME RITUALS
Drink warm milk with a pinch of nutmeg (Jaiphal) or turmeric 30 minutes before bed.
Avoid screens and stimulating activity for at least 1 hour before sleep.
Keep the room slightly warm, dimly lit, and quiet.
Listen to soft veena or flute music or perform guided meditation for 10 minutes before lying down.
Try to maintain a consistent sleep time, ideally between 10–10:30 pm.
✅YOGA AND PRANAYAMA
Practice Shavasana, Viparita Karani, and Bhramari Pranayama daily in the evening.
5–10 minutes of slow deep breathing before bed improves parasympathetic activation, helping uninterrupted sleep.
✅ DIETARY AND LIFESTYLE TIPS
✅Favour
Warm, freshly cooked meals; ghee, milk, dates, almonds, sesame seeds.
Herbal teas with licorice, cinnamon, or chamomile (soothing for Vata).
❌Avoid:
Late-night caffeine or green tea. Skipping dinner or eating heavy/oily meals at night. Overuse of electronic devices before bed.
Within 2–3 weeks of adopting this Ayurvedic regimen, sleep will become deeper and more continuous.
Warm regards, Dr. Snehal Vidhate
Don’t worry take shankapushi syrup 20ml bd, Brahmi vati 1tab bd enough
HELLO,
WHY IS THIS HAPPENING? -In Ayurveda,i broken sleep is called anidra, and the main cause is an imbalance in vata dosha- the energy that controls movement and the nervous system.
OTHER CONTRIBUTING FACTORS -stress, worry, overthinking -irregular meal and sleep timing -excess use of phones, TV, or computers at night -excessive tea/coffee -onstipation or poor digestion -past trauma or emotional stress -underlying conditions= thyroid imbalance, depression, anxiety, chronic pain, etc
TREATMENT GOAL -calm vata dosha- bring stability and grounding -nourish the nervous system -detoxify the mind and body -establish a healthy sleep rhythm -improves digestion ad absorption
INTERNALLY START TAKING
1) ASHWAGANDHA CHURNA= 1 tsp with warm milk at bedtime for 3 months =reduce stress, improves sleep quality
2) BRAHMI GHRITA= 1 tsp with warm milk in morning for 2 months =mental calmness, improves memory
3) SARASWATARISHTA= 15ml with equal water twice daily after meals for 3 months =emotional balance, mild sedative
4) TAGAR CAPSULES= 1 cap 500mg at night for 4 weeks =natural sedative
5) JATAMANSI CAPSULES= 1 cap at bedtime for 3 months =calms overactive mind
EXTERNAL TREATMENT
HEAD MAASSAGE WITH JATAMANSI OR BRAHMI OIL 15-20 min before sleep =relaxes brain, cools nerves
FOOT MASSAGE= with ghee before bed =frounds and induces sleep
NASYA= instill 2 drops of ANU TAILA in each nostril in morning =Balances Vata in brain
YOGA ASANAS(hold each for 1-2 minutes, with deep breathing) -balasana= calms brain -viparita karani= relieves tiredness and anxiety -paschimittanasana= releases mental stress -supta baddha konasana= excellent for rest -Setu Bandhasana= opens chest and calms mind
PRANAYAM -Nadi sodhana= 7 mins, balances left and right brain -Bhramari= 5 mins, deeply calming -Sheetali= for excessive pitta
DIET TO BE FOLLOWED -warm, cooked meals like rice , dal, khichdi, soup, porridge -healthy fats= ghee, sesame oil, soaked almonds -milk- boiled with nutmeg, cardamom, and turmeric -sweet fruits= like banana, mango, ripe papaya -spices= cumin, fennel, ajwain, ginger small amount
AVOID -cold food or drinks, raw salads at night -stimulants- coffee, tea, chocolate especially after 2 pm -heavy fried foods, leftocers -eating late after 8 pm
HOME REMEDIES
1) NUTMEG MILK -1 pinch of nutmeg in 1 cup milk before bed =helps naturally sedate the mind(can add with ashwagandha milk)
2) WARM SESAME OIL MASSAGE -self massage, feet, and palms daily
3) SOAKED ALMONDS WITH DATES -5 almonds+ 1 dat soaked overnight - eat in morning
4) CHAMOMILE OR TULSI TEA -1 cup in evening for relaxation
LIFESTYLE CHANGES -stick to some sleep wake cycle daily -avoid daytime naps longer than 30 mins -minimize screen time at night- use blue light filter if needed -use your bedroom only for sleep -avoid news, arguments, heavy thinking before bed
-Your condition is very manageable with ayurvedic principles -long term solution needs patience and regularity, not quick fixes -you are already eating healhy- now focus on balancing vata, relaxing nervous system, and establishing a routine -use both internal and external methods -practice yoga, pranayam and mental relaxation daily
With steady lifestyle changes, herbal supports ,and self care, you can sleep better naturally without medication
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
1.Tagara tablets 2 tab at bedtime with water 2.Saraswatarishta 20 ml with 20 ml water twice daily after meals 3.Ashwagandha churna 1 tsp twice daily with warm milk
Supportive Ayurvedic Routines - Abhyanga (Oil massage): Use Brahmi or Jatamansi oil on scalp and feet before bed - Nasya: 2 drops of Anu Taila or Brahmi oil in each nostril in the evening - Herbal tea: Mix equal parts of chamomile, rose petals, and fennel
Ideal Timing & Lifestyle Tips - Take sleep-supporting herbs 30–60 minutes before bedtime - Avoid screens and stimulating activities after 8:30 PM - Practice Yogic breathing (Nadi Shodhana) or Yoga Nidra for 10–15 minutes before sleep - Keep a consistent sleep schedule and avoid late-night meals
Start with Brahmi vati 1-0-1 after food with water Ashwagandha churan 0-0-1tsp at bedtime with warm milk Light massage on head with Brahmi oil Do Nasya with Brahmi grith 2 drops in both nostril once
