Insomnia struggling to sleep how to get deep sleep - #25987

Avoid spicy, oily and processed food. Regular exercise and meditation. Increase intake of raw vegetables and fruits. Tab.Stressnil 2-0-2 Cap.Brahmi 1-0-1

hello mahira, What happened during that stressful period was that your Vata dosha, especially Prana Vata and Tarpaka Kapha, got disturbed. Even though your mind is now calm, the nervous system still remembers the old pattern this is why the sleep anxiety remains and your biological clock (circadian rhythm) isn’t resetting on its own. Ayurveda treats this not by knocking you out like sleeping pills, but by gently re-training your nervous system to feel safe, grounded, and supported during night-time. The goal is to bring back your natural ability to sleep, without dependence.

Internal medication- (Minimum 1 month): Brahmi Ghrita – ½ tsp with warm milk at bedtime Manasmitra Vatakam (Gold if affordable) – 1 tab at night with milk Ashwagandharishta – 15 ml with equal water after dinner Jatamansi Churna – 250 mg at bedtime with honey (or milk if tolerated) Kshirabala Taila Nasya – 2 drops in each nostril at bedtime (optional but very effective)

Take your last meal by 7:30 PM and make your bedroom cool, dark, and phone-free. Even if you don’t sleep, lie down with closed eyes — the body will slowly unlearn the fear. Let me know how you feel after a week.

Take care, Regards, Dr.Karthika

HELLO MAHIRA,

Your symptoms match -Anidra(insomnia) with features of Vata-pitta imbalance -VATA= overactive nervous system, difficulty staying asleep, racing thoughts -PITTA= unable to shut off mind even when calm, light, broken sleep

POSSIBLE CAUSATIVE FACTORS -past stress disturbed prana vata and sadhak pitta(mental functions) -nervous system stayed in “fight or flight” mode even after stress stopped - use of sleeping pills created agni (digestive fire ) suppression and disturbed natural sleep regulation

INTERNAL MEDICATIONS

1) MANAS MITRA VATAKAM- 2 tabs at bedtime with warm milk =chronic insomnia, fear of sleep, anxiety, withdrawal from sleeping pills

2) ASHWAGANDHARISHTA= 25 ml with water after dinner = fatigue, insomnia due to nervous depletion, stress recovery

3) KALYANAK GHRITA= 1 tsp with warm milk before bed = vata pitta insomnia with emotional distress, nourishes brain tissues, improves sleep quality over weeks

4) TAGARADI CHURNA= 2 gm with honey before bed = natural sedative, restores Ricardian rhythm

5) DABUR STRESSCOM = 1 tab twice daily in morning and night =adaptogen

GENTLE SLEEP TIPS TO RESTORE NATURAL SLEEP

1) CREATE A SLEEP SANCTUARY -make your bedroom feel safe, calm, and cool -use dim lights after sunset- even candle light if possible - keep your bed only for rest, not work or screens “LET YOUR BEDROOM BECOME A SOFT COCOON- A SPACE WHERE YOUR BODY KNOWS IT’S TIME TO LET GO”

2) STICK TO A SOOTHING BEDTIME ROUITNE repeat the same calm actions every night. for examle - warm bath or foot soak -lavender oil foot massage and brahmi oil head massage - herbal milk= ashwagandha + nutmeg - listening to soft mantras or rain sounds -5 min of brahmari pranayam

3) TRY YOGA NIDRA -lie in bed and listen to yoga Nidra track -even if you don’t fall asleep , you’ll reset your brain deeply “It’s Okay not to sleep immediately. just rest. rest is healing too”

4) WAKE UP WITH THE SUN- EVEN IF TIRED -get 10-20 mins of natural sunlight before 9 am - this reprograms your circadian rhythm’s from deep within -stretch, breathe, smile at the sky- you’re teaching your body it’s safe again

even one minute of morning sunlight is a step toward evening peace

5) EAT EARLY AND LIGHT -have dinner before 8 pm= soups, khichdi, light spiced veggies -avoid sugar, caffeine, cold drinks after 4pm -digestion and sleep are sisters- when one is calm, the other follows “LET YOUR BELLY SLEEP BEFORE YOUR MIND DOES”

6) RELEASE THE “NEED” TO SLEEP -trying too hard to sleep often creates pressure - instead, gently say to yourself -It’s okay. even if I just rest, I am healing’ - my body knows how to sleep- it is learning again

7) DO PADABHYANGA ( FOOT MASSAGE) WITH WARM OIL -use warm sesame or lavender oil -massage your soles for 3-5 minutes before bed

PHASING OUT SLEEPING PILLS sleeping pills create drug-induced sleep, not restorative non- REM sleep -WEEK 1-2= start ayurveda ,medications , maintain current pill dose

-WEEK 3= reduce pill by 25% if sleep improved

-WEEK 4-6 = continue tapering by 25% each week

GENTLE REMINDER

You are not broken.This is just a phase- your nervous system is healing , unlearning the tension, and re-learning how to rest. Every small step you tan (even reading this) is part of that healing.

“TRUST IN SMALL RHYTHMS , IN SOFT RITUALS, IN YOUR OWN BODY’S QUITE INTELLIGENCE. SLEEP WILL RETURN-BECAUSE YOU ARE RETURNING TO YOURSELF.”

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

Medha vati Ashwagandha capsule- 1 tab twice daily after food with warm milk Saraswathi aristha- 4 tsp with equal quantity of water twice daily after food

Addressing sleep disturbances naturally involves understanding your constitution or ‘prakriti’ along with ayurvedic principles to balance what may have been disrupted. Sleep issues, particularly when linked to stress, can escalate due to vata imbalance or aggravated pitta dosha depending on the individual’s constitution. So let’s dive right into some practical solutions.

Firstly, incorporating Brahmi (Bacopa monnieri) into your routine may be beneficial. This herb is known for calming the mind and balancing excessive vata. You may take Brahmi in the form of a supplement or brahmi tea, which can be sipped warm before bed, helping to soothe anxiety and encourage natural sleep.

Ashwagandha (Withania somnifera) is another noteworthy ayurvedic herb for building resilience against stress. It’s most effective when taken as part of your evening routine, perhaps in a warm milk preparation with a pinch of nutmeg (known for its sleep-inducing qualities).

Routinely practicing Abhyanga, or self-massage with warm sesame oil before showering, can help calm your nervous system. The oil’s warmth and nourishment can have a grounding effect, soothing any excessive vata disturbances.

Pay attention to your diet too. Avoid heavy, spicy, and deep-fried foods, especially in the evening. Try having easily digestible meals like khichdi or light soups. Supporting your ‘agni’ or digestive fire can work wonders on stabilizing your circadian rhythm.

Choosing to wind down an hour or so before bed is crucial. This means limiting screen time, instead engaging in relaxing activities such as reading a book or meditation. It’s about creating a bedtime ritual that signals to your mind and body that it’s time to rest.

Though sleeping pills may offer temporary relief, reliance on them could hinder finding a natural balance in the long run. Make gradual changes, observing what calms you specifically. Should your sleep challenges persist or worsen, it’s important to consult an Ayurvedic practitioner for personalized guidance tailored to your unique constitution, ensuring there’s no overlooked imbalance or underlying condition. Sleep improvement often takes time, patience, and some lifestyle adjustments, but rest assured these steps can lead to better nights naturally.

HELLO MAHIRA,

Since you’re 24, have no chronic illnesses, and your mind is currently calm but you’re still struggling with sleep due to a disrupted circadian rhythm and past sleep anxiety

AYURVEDIC PERSPECTIVE

Insomnia(anidra) is often due to vata and/or pitta imbalance -vata type insomnia= overthinking, light sleep, fear, anxiety -pitta type insomnia=waking up in the middle of the night with a hot body or racing mind

Since you mention a history of stress and fear of sleep and now a calm mind but disrupted rhythm , the focus should be on vata pacifying and circadian rhythm-regulating therapy

AYURVEDIC MEDICATIONS

1) ASHWAGANDHA CAPSULES= 600mg twice daily with warm milk in morning and night =reduces cortisol, calms vata, improves sleep quality

2) TAGARA=500 mg cap at night with milk =natural sedative, enhances deep sleep

3) JATAMANSI CAPSULES= 500 mg at night with warm water = calms nervous system, helpful for sleep anxiety

4) MANASMITRA VATAKAM= 1 tab at bedtime =deep sleep , memory, calming effect

DAILY ROUTINE

MORNING -wake up before sunrise -sit in early morning sunlight for 15-20min-this reset your melatonin cycle -perform șelf oil massage with warm sesame oil 4 times/week -do light exercise daily

MEALS -eat meals at fixed times every day - dinner by 7:30 pm - light and warm -avoid spicy, fried, heavy food at night

EVENING AND BEDTIME -no screen 2 hour before bed - dim light after 8pm - warm milk with nutmeg or turmeric before bed is very calming -practice nadi sodhana pranayam for 5-10 min - use a consistent sleep schedule -go to bed at same time even on weekends -no caffeine after 2 pm

3) MIND BODY THERAPIES

recommended night practice(15-30 mins) -YIN OR RESTORATIVE YOGA= child pose, viparita karani, supine twist -YOGA NIDRA = deep rest without needing to fall asleep -BHRAMARI PRANAYAM= very calming before bed

4) NATURAL SLEEP HYGIENE -use lavender oil in diffuser or pillow spray -try weighted blanket -avoid daytime naps especially after 3 pm

REDUCE DEPENDENCE ON SLEEPING PILLS gradually taper dont stop immediately taper dose weekly

THANK YOU

DR. HEMANSHU MEHTA