How to fall sleep easily without medo - #26240

Don’t worry, Start taking1,Ashwagandha choorna 1tsf with lukewarm milk twice in a day. 2.Brahmi ghrita 1tsf with lukewarm milk at bed time. 3.brahmi cap 1-0-1 **Daily Massage your feet with warm oil… Follow up after 45 days.

You’ll definitely get relief 😌

Hi areej this is Dr Vinayak as considering your problem…your problem is related your age… mainly in this the sleep cycle disturbed usually…so no need to worry much…

* Maintain proper diet *Have 1 cup of baffellow milk 1 hr before going to bed…it helps for good sleep and strength *If possible read some good books which you have intrest

Rx- brahmi vati 0-0-2after food with milk Medya vati 1-0-1after food

Take prashnam ghanvati 0-0-2 at bedtime with water Ashwagandha tablet 1-0-1 after food with water Massage lightly scalp twice weekly with Brahmi oil keep overnight. Do Nasya with Brahmi grith 2 drops in both nostril once daily Massage your feet,sole with Brahmi grith. Have early dinner Keep away from screen atleast 1 hr. Before sleeping time. Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice Learn Rajyoga meditation and practice daily. Evening go for walk atleast 30 mins.

HELLO AREEJ,

Insomnia means trouble falling asleep, staying asleep, or waking up too early and not feeling rested. you may feel tired during the day, emotionally low, irritable or unable to concentrate

WHY IS THIS HAPPENING? -In Ayurveda,insomnia is called anidra, and the main cause is an imbalance in vata dosha- the energy that controls movement and the nervous system. As we age(especially after 60), vata naturally becomes more dominant, which is why insomnia is more common in older adults

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

Difficulty falling asleep can often be connected to an imbalance in your body’s natural rhythms or doshas, particularly Vata. To address this issue through Ayurvedic principles, consider the following recommendations tailored to your age and lifestyle.

Begin by establishing a consistent sleep schedule. Go to bed and wake up at the same times each day. This helps in setting your body’s internal clock, which is especially important given your current irregular sleep pattern. Aim to be in bed around 10 pm, since that is the optimal time in Ayurveda for Vata-dominant individuals to fall asleep.

Incorporate a light evening routine that promotes relaxation. Consider Abhyanga or self-massage with warm sesame oil, which can calm the nervous system. Warm the oil slightly, apply generously on the body, and allow it to soak for about 15 minutes. Follow up with a warm shower to clean the oil. This process helps soothe Vata and invites a restful state.

Herbal teas can be supportive too. Try sipping on a cup of warm herbal tea made from ingredients like ashwagandha, chamomile, or valerian root about an hour before bed. These ingredients can help ease tension and promote natural sleepiness.

Ensure that your evening meal is light and consumed at least 3 hours before bedtime. Opt for foods that are easy to digest — think warm soups or cooked vegetables. Dinner should enhance your digestive fire, or agni, not burden it. Avoid stimulants such as caffeine and sugar in the afternoons and evenings.

Create an environment that encourages sleep. Dim the lights in your home an hour before bedtime, and turn off electronic devices like phones or computers at least 30 minutes before sleeping, as their light can interfere with melatonin production.

If your room is dry or noisy, consider adding a humidifier or playing soft, calming melodies to facilitate a more peaceful sleep atmosphere.

Lastly, practice deep breathing or meditation before bed. Engaging in gentle yogic breathing or guided meditations can significantly reduce stress levels and calm the mind. If sleep issues persist, consulting a healthcare professional become essential to reach a suitable diagnosis.

Difficulty sleeping, especially when trying to maintain a regular healthy lifestyle, can be quite frustrating. Looking at this through the Siddha-Ayurvedic lens, insomnia is often linked to an imbalance in the Vata dosha, which governs movement and the nervous system. Let’s explore some natural remedies that might help restore balance and improve sleep quality.

First, focus on establishing a calming evening routine. Try to wind down at least an hour or two before bedtime. Activities that help reduce Vata include gentle yoga, meditation, or deep breathing exercises. These practices can calm the mind and body, preparing them for sleep.

Incorporating a warm oil massage (also known as Abhyanga) into your nightly routine can be beneficial. Use sesame oil, which is warming and grounding. Massage it lightly onto your skin before a warm shower or bath. The warmth and oil help pacify Vata, promoting relaxation.

Dietary adjustments can support better sleep too. Avoid stimulants like caffeine or nicotine late in the day. You might opt for a light meal in the evening, avoiding very spicy, fried or heavy foods that can disturb the digestive fire (agni) and keep the body too active to fall asleep. Instead, try a warm cup of milk with a pinch of nutmeg or turmeric. These ingredients can have a calming effect.

You might also explore the use of herbal teas before bed, such as those made from chamomile, passionflower, or ashwagandha. These herbs are traditionally known for their calming and sleep-inducing properties.

Consider your sleep environment too. Ensure your bedroom is cool, dark, and quiet. If necessary, use earplugs or an eye mask to block out any disturbances. Establish a consistent sleep schedule by going to bed and waking up at the same times each day, even on weekends.

If these measures don’t bring improvement or if sleep issues persist, consider seeking out a consultation with a Siddha or Ayurvedic practitioner who can assess your unique prakriti (body constitution) and imbalances in more detail. Adjustments might be necessary to cater more specifically for your individual constitution.

Medha vati- 1 tab twice daily after food with lukewarm milk Saraswathi aristha- 4 tsp with equal quantity of water twice daily after food Do pranayama yoga meditation

HELLO AREEJ,

Ayurvedic tips to fall asleep naturally

1) BEDTIME RITUALS -sleep by 10 pm= between 10 pm and 2 am, pitta(fire) energy rises, which can disturb sleep if you’re still awake

-Oil massage - gently massage your feet and scalp with warm sesame oil before bed

-Herbal tea= sip warm brahmi tea 60 mins before bed. both calm the nervous system

DIET ADJUSTMENTS -Eat light at night= prefer warm, cooked foods. avoid raw salads or heavy fried foods for dinner

-golden milk= 1 cup of warm milk with turmeric, a pinch of nutmeg, and a little ghee- excellent for calming vata and improving sleep

LIFESTYLE -avoid screens 1 hour before sleep- no phones or TV. Instead, read calming texts (yoga Nidra, light spiritual reading)

TRY PRANAYAM -Anulom Vilom= 5 mins -Bhramari= calms the mind

MEDICATIONS

-ASHAWAGANDHA= 2 PARTS -JATAMANSI CHURNA= 1 PART -TAGARA CHURNA= 1 PART -BRAHMI CHURNA= 1 PART -NITMEG POWDER= 1/4 PART

= mix all the powders and store in a glass jar -take 1/2 tsp with warm milk at bedtime -add 1 tsp ghee to milk

-keep your bedroom cool, dark and quiet -use lavender essential oil in diffuser -practice yoga Nidra for relaxation

THANK YOU

DR. HEMANSHU MEHTA