Disturbed sleep - #20364

Avoid addiction if any. Avoid spicy, oily and processed food. Regular exercise and meditation. Cap.Strex 5M 1-0-1 Tab.Brahmi 2-0-2

Daily do foot massage with ksheerabala taila Have milk at night daily Avoid screen time atleast 1 hr before sleep Daily do pranayama atleast 15 mins and gradually increase time

Disturbed sleep, tension, and anxiety can really take a toll on you. In Ayurveda, these issues often relate to an imbalance in the Vata dosha, which governs movement and communication in the body. Agitated Vata can lead to racing thoughts and restlessness, disrupting our natural sleep rhythms. To address this, we need a holistic approach that aims to soothe and balance Vata, nurturing a calm, stable environment for sleep. First, let's talk about your daily routine. Try to stick to a regular schedule – go to bed and wake up at the same time every day, even on weekends. This helps sync your body clock, setting the stage for better sleep. Before hitting the hay, indulge in a warm oil massage, known as Abhyanga, using sesame or ashwagandha oil. Apply it gently over your body, ideally an hour before a warm shower or bath. The warm oil and gentle massage pacify Vata and promote relaxation. Diet plays a vital role too. Consume warm, nourishing foods like cooked vegetables, whole grains, and legumes to ground the body. Avoid stimulants like caffeine and sugar, especially in the evening. Chamomile tea or warm milk spiced with nutmeg and cardamom before bed can be soothing to the mind and body. Engage in practices like yogasana and pranayama. Gentle yoga into your day can stabilizes the mind and body, and Nadi Shodhana pranayama calms the nervous system. Mediation for even five to ten minutes a day can be profoundly beneficial to reduce anxiety. Herbal remedies also aid in promoting restful sleep. Shatavari, ashwagandha and brahmi have calming properties. You can take them in the form of a capsule or as a powder mixed with warm milk – making sure to consult an Ayurvedic practitioner for specific dosages. Lastly, create a calming atmosphere in your bedroom – dim the lights and limit screen time before bed. Try to cultivate patience with yourself – managing sleep issues takes time. If symptoms persist, please consult a healthcare provider to rule out any underlying conditions.