It sounds like you are experiencing significant discomfort with the numbness and tingling sensations in your hands and feet, and I appreciate your willingness to explore natural approaches through Ayurveda. The symptoms you describe, particularly when they intensify upon waking and involve spreading sensations, suggest a possible imbalance in the Vata dosha, which governs nerve function and movement in the body. To support your nerve health and circulation, consider integrating the following Ayurvedic recommendations into your daily routine. For herbal support, ashwagandha is beneficial for stress resilience and can help in calming the nervous system. You can take 1 teaspoon of ashwagandha powder mixed in warm milk or water once daily. Ginger is excellent for improving circulation. You can enjoy ginger tea by simmering fresh ginger slices in water and adding honey to taste. Drinking this 1-2 times daily can be soothing. Additionally, consider incorporating turmeric, known for its anti-inflammatory properties; adding it to your meals or drinking turmeric milk can be effective. In terms of lifestyle modifications, practices like gentle yoga and pranayama (breathing exercises) are effective in managing stress and improving overall circulation. Simple poses like legs-up-the-wall pose or seated forward bends can improve blood flow to your extremities. Daily meditation for even 5-10 minutes can help calm the mind and reduce stress, which you’ve noted may be contributing to your symptoms. Dietarily, focus on warm, nourishing foods that are grounding and hydrating, such as cooked grains like quinoa or rice, steamed vegetables, and healthy fats like ghee or olive oil. Avoid excessive consumption of cold or raw foods, as these can aggravate Vata. Incorporate nuts and seeds, such as walnuts and flax seeds, which support nerve function and enhance nourishment for the body’s dhatus. Lastly, ensure you are hydrated throughout the day, and consider a routine of self-massage (abhyanga) with warm sesame oil to improve circulation and nourish tissues. This practice can also provide a calming effect on your nervous system. As much as these suggestions can assist, please continue to stay in communication with your healthcare provider, especially since nerve issues can sometimes require further evaluation.