Suffering from Insomania and anxiety - #24604

Hello, 1. Tab. Manomitram 2—0—2 after food 2. Kalyanaka gritham 5ml—0----5ml with hot water one hour before food Both for 90 days. Mean while adopt following lifestyle changes: 1. Practice of yoga and praanayama 2. Dinner 2 hours before going to bed Take care. Kind Regards.

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