How to get deep and relaxing sleep. To remain concentrated in study - #30982

Start with Brahmi vati 1-0-1 after food with water Saraswatarist 10ml twice daily after food with water Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice Do Tratak. Do Nasya with Brahmi grith 2 drops in both nostril once daily

Hello Dipanshu, Here is the treatment plan that you need - 1. Ashwagandharistha+ Saraswatarishtha - 2tsp each with 4tsp water twice a day after meal 2.Brahmi vati 2-0-2 after meals 3. Rogan Badam oil - 2-2 drops in each nostril either in the morning empty stomach or at bedtime.

Diet- Adequate amount of water. Drinks to be consumed Homemade vegetable juices, coconut water, Herbal tea, Fruits juices, Amla juice, Red juice, Pumpkin Juice, Green juice.

Drinks to be avoided- .All Carbonated drinks, Energy drinks. .Beverages that contain tannic acid, Alcohol. .Eat walnut, cashew, soaked and peeled almonds. .Eat seasonal vegetables and fruits. Yoga- Anulom vilom, bhastrika, tratak,ujjayi Lifestyle modifications - .Take atleast 7 hours of sound sleep. .Stress management -Through meditation, walking, journaling, gardening. . Write a gratitude journal. . Watch spiritual and inspirational content. . Speak out positive affirmations. Don’t worry , follow these and you will definitely get relief. Don’t hesitate to reach out for any further query. Would like to hear your improvement in the review. Take care Regards, Dr. Anupriya

*Daily Massage your full body with KSHEERBALA TAILAM or Sesame oil.

Medha vati Ashwagandha capsule-1 tablet twice daily after food with warm milk Saraswathi aristha-4 teaspoon with equal quantity of water twice daily after food Do Pranayam Yoga meditation regularly

According to Ayurveda, a disturbed sleep cycle and lack of concentration are often linked to an imbalance of the Vata and Pitta doshas. Vata governs the nervous system and is associated with movement, while Pitta is related to metabolism and intellect. When these are imbalanced, it can lead to restlessness, an overactive mind, and mental fatigue, which in turn affects sleep quality and daytime focus. ​Ayurveda offers a holistic approach to address these issues, combining herbal supplements with lifestyle and dietary adjustments.

​Ayurvedic Lifestyle Practices ​In addition to supplements, Ayurveda emphasizes daily rituals and practices to restore balance and improve overall well-being. ​Dinacharya (Daily Routine): Following a consistent daily routine helps regulate the body’s natural clock. This includes going to bed and waking up at a similar time each day. It’s recommended to go to sleep by 10:30 PM to align with the Kapha time zone, which is naturally calming. ​Abhyanga (Self-Massage): A warm oil massage with sesame or coconut oil before bedtime can be incredibly soothing. Massaging the scalp and the soles of the feet is particularly effective for calming the nervous system and promoting deep sleep. ​Warm Milk with Spices: Drinking a glass of warm milk with a pinch of nutmeg and cardamom before bed can help induce sleep. Nutmeg has mild sedative properties. ​Yoga and Pranayama: Practices like gentle yoga, meditation, and breathing exercises (Pranayama) are crucial. Techniques such as Nadi Shodhana (alternate nostril breathing) and Bhramari (humming bee breath) help to calm the mind, reduce mental chatter, and enhance concentration. ​Diet: Eating a light, warm, and easily digestible dinner before 8 PM is recommended. A Sattvic diet, rich in fresh fruits, vegetables, whole grains, nuts, and ghee, nourishes the mind and promotes mental clarity. Avoiding heavy meals, caffeine, and screen time at least two hours before bed is also essential. ​ Treatment 1) Tab Manasamrita vati - 2 tab after food with ghee 2 times

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

HELLO DIPANSHU,

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

Hi dipanshu this is Dr Vinayak as considering your problem… I actually don’t know your age and other issues you are facing…

Just by taking medicines will not increase your sleep… regularly… You have set your mind to be calm and composed… should not think anything about before going to bed…

You Just try to read any good book so that you should divert your self from overthinking…

Rx-Brahmi grita 10ml with milk night 30 min before bed time… This is enough… don’t make your body as work like machine…just try to balance it with external things Thank you

To improve your sleep quality and support concentration, Ayurveda offers various recommendations focusing on balancing your doshas, particularly Vata, which governs movement and activity in the body. Balancing Vata is key to relieving disturbed sleep and enhancing concentration.

Firstly, consider the daily routine: Try going to bed and waking up at the same time every day. Consistency helps in regulating your body’s natural clock. Engage in calming activities before bedtime, like reading a book or practicing deep breathing for about 10-15 minutes, which can help set your body into relaxation mode.

For dietary adjustments, consider warm, nourishing foods that are easy to digest. Foods like warm milk with a pinch of nutmeg and turmeric can be beneficial. Drinking a cup of warm milk before bed may help induce sleep due to its natural tryptophan content. Avoid caffeine and heavy meals at least 2-3 hours before sleep, as they can disturb your sleep.

In terms of Ayurvedic herbs, Ashwagandha is often recommended. It aids in stress reduction and can promote sound sleep. Take Ashwagandha powder or capsules, as per the recommended dosage, usually about half a teaspoon powder mixed with water or milk, once every day. Similarly, Brahmi may be beneficial for your concentration levels and cognitive function. You can include Brahmi in your routine by consuming it as a tea or supplement as advised.

Introduce a calming oil massage, Abhyanga, into your bedtime routine. Massaging your scalp and feet with warm sesame oil may help as it soothes the nervous system and improves sleep.

Lastly, ensure that your bedroom environment is conducive to sleep: dark, cool and quiet. Try using earplugs or a white noise machine if external noise disrupts your sleep.

If sleep disturbances persist despite these lifestyle and supplement adjustments, consult with a professional to rule out any underlying conditions. Remember, self-care and consistent practices are vital to rejuvenating your life with quality sleep and enhanced focus.