Having trouble sleeping for over a decade now - #27743

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

Considering you’ve been struggling with sleep for a long time without the relief you were seeking from your current efforts, it might be worthwhile to explore some comprehensive Ayurvedic approaches. First, understand that insomnia, or Nidra Nash, can often be linked to an imbalance in Vata dosha. The key is to pacify Vata through lifestyle and diet.

Start by establishing a consistent daily routine. Waking up and going to bed at the same time every day can help reset your biological clock. Try to avoid screen time at least an hour before bedtime to minimize stimulation. Instead, indulge in calming activities like light reading or meditation.

Incorporate warm, grounding foods into your diet, such as root vegetables, whole grains, and lightly cooked meals, Avoid heavy or spicy foods at night as they may disturb sleep. Consider drinking a cup of warm milk with a pinch of nutmeg before bed – nutmeg is renowned in Ayurveda for its calming effects and can promote deeper sleep.

Abhyanga, which is self-massage with warm sesame oil, can be applied in the evening; it can calm the nervous system and promote relaxation. Essential oils like lavender or sandalwood may also enhance your sleep environment. Diffusing them or applying a small amount near your pillow can be soothing.

A herbal remedy you might explore is Ashwagandha, known for its adaptogenic qualities, which can support relaxation and stress reduction. However it’s important to consult with an Ayurvedic practitioner before starting any new herb, to ensure it’s appropriate for you.

Lastly, since you mentioned waking up after 4-5 hours, ensure your room is completely dark and use earplugs or an eye mask if necessary to minimize disturbances. If these practices don’t offer relief, it’s advisable to connect with a healthcare provider who understands both Western medicine and Ayurveda for a comprehensive evaluation.

For your persistent sleep issues, it’s important to first understand it from a Siddha-Ayurvedic perspective. Insomnia or disturbed sleep often relates to an imbalance in vata dosha, which governs movement and tranquility of the mind. Considering your symptoms, addressing vata imbalance could be key.

One foundational step is to establish a consistent sleep routine. Go to bed and wake up at the same time daily. This aligns with your body’s circadian rhythm, essential for balancing vata. Since you’ve tried some remedies, it’s crucial to focus on your evening routine. Ensure a calming pre-sleep atmosphere—dim lights and reduce screen exposure to avoid overstimulating your mind.

Diet is another aspect to consider. Warm, nourishing meals like kichari or soups in the evening can pacify vata. Avoid raw foods or heavy meals right before bed, and opt for warm golden milk (turmeric in warm milk) to calm your nerves.

Ashwagandha is an adaptogenic herb known for its sleep-enhancing properties. Take 500 mg of ashwagandha root powder with warm water before bedtime. It can help in reducing stress and promote relaxation.

Abhyanga, or oil self-massage, using sesame oil can soothe the nervous system. Perform it before a warm bath in the evening to ground the vata dosha.

For your specific query about etizolam alternatives, while Ayurveda doesn’t offer a direct substitute, Brahmi and Jatamansi are herbs known for inducing relaxation. Consult a professional before trying them, as they need to be tailored to your constitution and current health status. If these practices don’t help, consider consulting a healthcare provider to rule out other underlying conditions.