How to reduce insomnia .I cant sleep verywell - #26397

hello Fareed,

Aap jo bata rahe hain, usse lagta hai ki aapko chronic insomnia (नींद न आने की आदत) ho gaya hai. Jab hum lambi samay tak sirf dawa se hi so paate hain, to body uski aadat bana leti hai. Phir bina medicine, dimaag relax hi nahi hota. Yeh cycle todna thoda waqt leta hai, lekin possible hai. Aapka stress ya overthinking bhi is problem ko badha sakta hai. Iske liye Ayurvedic medicines ke saath saath dincharya aur relaxation bhi zaruri hai.

Treatment Plan:

Ama Pachana (First 3 days)

Avipattikar Churna – 1 tsp with warm water after dinner Triphala Churna – 1 tsp with warm water at bedtime

From Day 4 onwards (Main Medicines)

3. Manasmitra Vatakam – 1 tablet at night with warm milk 4. Ashwagandha Churna – 1 tsp with warm milk at bedtime 5. Brahmi Ghrit – ½ tsp in the morning empty stomach 6. Tagara Tablet – 1 tablet at bedtime

Follow this for at least 6 weeks. Slowly reduce dependency on sleeping pills under your doctor’s guidance. Try light evening walks, avoid screens 1 hour before bed, and take dinner early.

Warm regards, Dr. Karthika

Hi fareed this is Dr Vinayak as considering your problem is… See maa you should not think anything too much…have proper diet eat good food *Practice regular meditation atleast 10min daily Rx- Manasamitra vati 1-0-1after food Saraswati arista gold 10 drops with normal water after food T.stress calm 1 -0-1 after food

Hello, 1. As you are saying the issue is since a year, which means there is a reason for it to start. So please think about that and see how to get out of that reason. 2. Please do have a sleep routine by going to a bed in particular time and waking up at a fixed time, irrespective of the sleep. 3. Have a regular exercise routine. Learn Yogasana and pranayama form a good teacher and start practicing consistently-daily immediately. 4. Have early dinner which is easy to digest preferably vegetarian. 5. Avoid coffee/tea after 4PM in the evening. 6. Please see to it that you do not become dependent on any sleep medicines; they need to be taken for very short period till you adopt the above said practices in your life.

Along with the above, taking the following for 30 days will help: 1. Manomitram 1—0----1 after food. 2. Valiya chandanadi thailam need to be applied to the head. Take care, Kind regards.

Hlw Fareed Ji,

Aapki neend ki dikkat kaafi serious lag rahi hai, aur aapne kaafi samay tak medicine bhi li hai. Aap keh rahe hain ki bina dawai ke neend nahi aati, aur ab phir se wahi problem shuru ho gayi hai. Iska matlab hai ki aapka body ne neend ki dawai par depend karna shuru kar diya hai.

Chaliye hum ek step-by-step solution dekhte hain, jisme Ayurvedic tareeke, lifestyle changes, aur thoda patience zaroori hoga.

Ayurvedic Remedies for Insomnia (अनिद्रा)

1. Ashwagandha Churna / Capsule Kaise lein: Raat ko sone se 1 ghanta pehle 1 chammach garam doodh ke saath.

Kaam karta hai: Stress aur anxiety ko kam karta hai, jo neend me badha dalte hain.

2. Brahmi / Shankhpushpi Syrup Kaise lein: 1-2 chammach raat ko pani ya doodh ke saath.

Faayda: Dimaag ko shaant karta hai, overthinking kam karta hai.

3. Tagar / Jatamansi Churna Yeh dono jadibutiyan deep sleep mein help karti hain.

4. Nasya (नाक में तेल डालना) Anu Tailam ya Shadbindu Tailam 2-2 boonden dono naak mein raat ko sone se pehle

Faayda: Mind relax hota hai, breathing achhi hoti hai, neend aati hai.

Lifestyle & Sleep Hygiene Tips (Bina Dawai ke Neend lane ke liye) ✅ 1. Sone ka Fix Time rakhein Har din ek hi samay par sone jaayein—even weekend par bhi. Body ko routine chahiye.

✅ 2. Mobile aur Screen use kam karen Raat ko 1 ghanta pehle screen off kar dein (blue light neend ko disturb karti hai).

✅ 3. Raat ko halka khana Zyada spicy ya oily khana neend mein problem create karta hai.

✅ 4. Soothing Rituals Garam doodh + haldi Soft music / meditation (YouTube pe “Yoga Nidra” search karein) Sone se pehle 10 minute deep breathing karein (Anulom Vilom)

✅ 5. Physical Activity Roz 30 minute walk ya yoga kijiye—lekin raat ke waqt vigorous exercise na karein.

❌ Avoid: Caffeine (chai/coffee) shaam ke baad Zyada TV/phone raat ko Din me 2 baje ke baad power nap

Thank you!

Simple Remedies

1. Take 500mg Capsule of Aswagandha with warm milk.

2. Apply brahmi oil to the head.

3. Massage the feet with warm olive oil.

1) tab manasamrita vati - 2 tab after food with ghee 2 times aday

2) ashwagandharishta+sarasvatarishta - 20 ml - after food with water 2 times aday

Yoga Therapy

Asana

Shavasana

Sarvangasana

Sheershasana

Halasana

Pavanamuktasana

Pranayama

Anuloma-Viloma, Ujjayi

Other: Meditaion, Yoga nidra, Om mantra chanting

Diet and Lifestyle

Pathya

Gentle squeezing of body parts.

Drink a glass of cow’s milk before going to bed.

Listen to Melodious Music.

Drink Warm Milk.

Do some physical exercise during the day.

Keep Your Bed a Place for Sleep. Progressive Relaxation.

Deep Breathing.

Visualize Something Peaceful.

Apathya

Avoid Naps.

Avoid Caffeine, Alcohol and Tobacco.

Avoid Illuminated Bedroom Clocks.

HELLO FAREED,

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.

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

Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice, This will naturally calm you mind and give sleep . Do Nasya with Brahmi grith 2 drops in both nostril once daily Learn Rajyoga meditation and practice daily. Take Brahmi vati 1-0-1 after food with water Ashwagandha churan 0-0-1tsp at bedtime with water Light massage on scalp twice weekly with Brahmi oil. Follow up after 21 days.

Do not worry Start taking Medha vati -one tablet twice daily after food with warm milk Saraswathi aristha-4 teaspoon with equal quantity of water twice daily after food So pranyama yogasana meditation regularly

Turning to Ayurveda for insomnia relief can be very helpful, especially when seeking a longer-term solution. Ayurvedic principles suggest that insomnia may result from a vitiation of Vata dosha. When Vata is imbalanced, mind-stimulating activities, irregular routines, or even excessive stress can prevent restful sleep. Focusing on strategies to calm Vata may help you fall asleep naturally.

First, consider establishing a consistent daily routine, which is key to balancing Vata. Try to go to bed and wake up at the same time every day, even on weekends. Limit unnecessary interactions with gadgets at night; the blue light emitted disrupts your natural sleep patterns.

Incorporating grounding foods into your diet can support Vata balance. Warm, nourishing meals like vegetable soups, sweet potatoes, and whole grains can be helpful. Try to avoid caffeine and heavy meals in the evenings. Betaking warm milk with a pinch of nutmeg or a bit of turmeric before bed might help, since these have soothing properties.

A traditional remedy is the inclusion of Ashwagandha, known for reducing stress and anxiety, thus promoting better sleep. About 300 mg of ashwagandha twice a day with water or milk can be beneficial, but consult a practitioner for personalized advice on dossage.

Practicing relaxation techniques like deep breathing or meditation before sleep can also calm the mind. Abhyanga—the ancient practice of self-massage with warm sesame or almond oil—can soothe the nervous system and help prepare you for sleep.

If lifestyle adjustments don’t bring improvement, it may be wise to see an Ayurvedic practitioner who can customize a treatment plan. It’s crucial to address underlying vata imbalance & any contributing factors in a holistic way. As Ayurveda works gradually, kindly have patience along the way.

To address your insomnia, let’s consider an Ayurvedic approach that helps regulate your sleep patterns by understanding the doshas and balancing them naturally. From a Siddha-Ayurvedic perspective, sleep disturbances often relate to vata dosha imbalance, which can disrupt nervous system functions responsible for calming the mind and body. Focusing on grounding and calming your daily routine can make a difference.

1. Establish a evening routine: Begin winding down your activities by late evening, ideally around 7 PM. Consume a light, warm dinner, avoiding heavy, spicy or oily foods. Post-dinner, engage in calming activities like reading, listening to soothing music. You may also burn a small quantity of camphor to purify and balance the energies in your space.

2. Oil massage (Abhyanga): Massage your feet with warm sesame oil before bed. The practice of abhyanga particularly focuses on relaxing the nadis and balancing vata dosha, promoting a sense of calmness and preparing the body for restful sleep.

3. Herbal suggestions: Incorporate Brahmi and Ashwagandha into your routine. Prepare a cup of Brahmi tea in the evening or take Ashwagandha as recommended by a qualified practitioner. Both aid in bringing mental tranquility and reducing stress, which is crucial for restful sleep.

4. Bedtime Yogasana & Pranayama: Engage in gentle yoga poses like Shavasana or Viparita Karani for a few minutes before bed. Follow it up with slow, deep breathing (pranayama) - specifically Anulom Vilom - which helps balance the mind’s energies and reduce restless vata.

It is crucial that you consult with a qualified Ayurvedic practitioner in your area, who can further customize these suggestions based on your constitution and health history. If your problems persist or intensify, consider consulting a sleep specialist to rule out deeper health concerns or a need for other treatment.

HELLO FAREED,

In Ayurveda, insomnia is usually due to -Vata imbalance = thinking, anxiety, stress -Pitta imbalance= anger, heat, restlessness -Lifestyle issues= irregular sleep ,excessive screen time, stimulants (tea/coffee)

AYURVEDIC PLAN TO IMPROVE SLEEP

1) HERBAL REMEDIES

-TAGAR CAPSULES= 500 mg at night =natural sedative

-ASHWAGANDHA CHURNA= 1 tsp with warm milk at night

consistently try for 2-3 weeks

2) SLEEP MILK RECIPE Boil 1 cup milk + -a pinch of nutmeg -1 tsp Ashwagandha -drink warm before bed

3) DAILY ROUTINE -sleep and wake at fixed times (10pm-6 am ideal) -avoid mobile/computer 1 hour before sleep -no tea/coffee after 4 pm - do light stretching or yoga before bed (shavasana, bhramari pranayam mainly)

4) OIL APPLICATION -apply warm sesame oil to soles of feet and scalp before bed- calms vata and improves sleep

LIFESTYLE DISCIPLINE IS KEY Ayurveda help, but long term improvement comes with consistent sleep hygiene and stress reduction

IMPORTANT If you’ve used sleep medicines for a long time, tapering off slowly is safer. Don’t stop all at once without medical guidance.

THANK YOU

DR. HEMANSHU MEHTA