Very active sleep ,cant go to very very deep.sleep - #31487

Hello, It is good to know that you are practicing yogasana-meditation. Please do continue. Mean while please check for your prakruti. If you are vata dominant prakruti,you tend to be a light sleeper. So prakruti analysis will help to know how to go forward. Take care, Kind regards.

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

Hello Madhuri Goklani

I understand how frustrating it can be to struggle with very light and disturbed sleep, especially when even small noises disrupt your rest. It is good that you are already practicing yoga and meditation, and trying to reduce your dependence on medicines. With a gentle and holistic approach, we can help you improve your sleep naturally and regain confidence that your body can rest well without heavy reliance on medicines. 🌿 Before Starting:

I’d like to know more about your current sleep pattern —

1.What time do you go to bed and wake up? 2.How many hours of sleep do you get? 3.Do you feel rested after sleep? 4.Level of stress during the day? 5.Any caffeine, screen time, or irregular eating habits before bedtime?

🍃 Natural Support to Improve Sleep Quality

1. Relaxation Routine (Ritucharya): - Avoid screen time (mobile, TV) at least 1 hour before bed - Practice gentle breathing exercises (Pranayama) like Anulom Vilom or Bhramari for 10–15 minutes in the evening - Continue meditation regularly (preferably guided) to calm the mind - Take a warm bath or apply warm sesame oil (Abhyanga) 1 hour before sleep

2. Herbal Support (Ayurvedic Internal Medicines): - Brahmi (Bacopa Monnieri) Powder – 1 g in warm milk at night for 20 days - Ashwagandha (Withania Somnifera) Powder – 1 g in warm milk at night (helps in reducing anxiety & improving sleep) - Jatamansi (Nardostachys jatamansi) – 500 mg at night after dinner for 20 days (supports deep sleep) 3. Warm Water Intake: - Start your day with 1 glass of warm water to gently awaken the digestive system.

🥗 Diet & Lifestyle Tips: 1.Eat light, easily digestible meals in the evening (avoid heavy, oily, or spicy food at night) 2.Avoid caffeine, sugary drinks, and processed foods, especially after 5 PM 3.Include seasonal fruits and cooked vegetables, whole grains 4.Practice gentle yoga asanas like Supta Baddha Konasana, Viparita Karani, and Pawanmuktasana 5.Maintain a regular sleep schedule: Sleep and wake up at the same time daily

🚫 Do’s & Don’ts:

✔️ Do maintain a calm and relaxing environment in the bedroom (use earplugs or white noise if necessary) ✔️ Do practice meditation or deep breathing before bed ✖️ Don’t take electronic devices to bed ✖️ Avoid daytime naps >30 mins ✖️ Avoid dependency on medicines as a long-term solution ✖️ Don’t stress about not sleeping — gently accept the process

🩺 Investigations (if needed):

If sleep does not improve after 3–4 weeks of treatment, consider consulting a sleep specialist for sleep study (Polysomnography) to rule out sleep apnea or other disorders.

⏳ Follow-up Plan:

Monitor your sleep quality daily (hours slept, how you feel in the morning) and review progress in 2 weeks. We can adjust herbal doses or practices as needed.

With consistent care, gentle habits, and positive mindset, your body will relearn to rest deeply. Patience and self-compassion are key.

🌼 Wishing you peaceful nights and better rest.

Warm regards, Dr.Sumi.S

Hi Madhuri I completely understand how frustrating light, disturbed sleep can feel especially when the mind becomes dependent on medicine for sleep.

The good news is with the right approach, you can train your body and mind back into natural deep sleep gradually, without suddenly stopping medicines.

✅WHY THIS IS HAPPENING

Mind conditioning – “Without medicine I can’t sleep” creates anxiety itself, which blocks sleep.

Light / active sleep pattern– due to stress, overthinking, or imbalance of Vata dosha in Ayurveda.

Reduced medicine dose – body adjusting, but mind not yet confident. Yoga & meditation –you are already on the right path

✅AYURVEDIC. PLAN OF TREATMENT

✅INTERNAL MEDICATION

1 Ashwagandha capsule 1-0-1– calms nerves, promotes deep sleep.

2 Tagar 1 at bed time – classical Ayurvedic herbs for insomnia.

3 Brahmi ghrita 1 tsp morning empty stomach followed by warm water – relax mind, reduce overactive thoughts.

Warm milk at night – add a pinch of nutmeg (jaiphal) + ½ tsp ghee → natural sleep tonic.

✅ OIL THERPAPIES

1 Shiroabhyanga (head massage) with warm Brahmi oil at night.

2 Nasya 2 drops of Anu Taila in each nostril at bedtime calms mind & improves sleep quality.

✅ LIFESTYLE MODIFICATION

1 Sleep ritual- same bedtime every day, dim lights 1 hr before sleep, no phone/TV at night.

2 Yoga Nidra (guided relaxation) before sleeping extremely effective for deep rest.

3 Breathing practice: 5 minutes of Anulom Vilom or Bhramari before bed.

Affirmation training – every night, tell yourself → “My body knows how to sleep naturally. I allow myself to relax.” (This slowly breaks the medicine dependency thought).

⚠️ Important: Never stop suddenly.

Since you’re already on half tablet, maintain this while adding herbs & lifestyle changes.

Aim: Slowly shift dependency from medicine → natural methods.

Don’t rush to stop medicine suddenly. Start herbal medication i, night oil massage, warm milk with nutmeg, Yoga Nidra, and sleep hygiene. Slowly, your body will re-learn natural deep sleep, and your belief “without medicine I can’t sleep” will fade.

Wish you a good health😊

Warm. Regards Dr Snehal Vidhate

hello Madhuri goklani ,

I understand how you’re feeling. When sleep becomes light and dependent on medicines, it makes you worry even more, and that worry itself disturbs sleep. What’s happening is your mind has learned that “without medicine, I can’t sleep,” and this belief itself keeps the brain alert. But the truth is, your body can sleep naturally it just needs a little retraining and gentle support.

The light sleep and getting disturbed by even small noises shows that your mind is staying half-awake due to stress or habit.

Medicines helped, but now since you reduced the dose, your body is slowly trying to adjust on its own. That’s actually a good sign. Yoga and meditation are already helping, but your mind still carries the fear: “Without tablet, no sleep.” This fear is stronger than the problem itself.

So, instead of suddenly stopping medicines, we will support your sleep naturally, while slowly letting the mind trust that it can relax without depending fully on tablets.

1. Internal Medicines (Ayurveda support)

Brahmi vati (with gold if possible) – 1 tab at night with warm milk (calms nerves, improves sleep). Ashwagandha churna – 3 g with warm milk at night (relaxes muscles, reduces light sleep). Saraswatarishta – 15 ml with equal water after dinner (soothes mind, reduces anxiety). (Use under guidance; these are safe when taken properly).

2. Night Routine for Sleep

Take a warm bath or just wash feet with warm water before bed. Apply Ksheerabala taila or sesame oil — gentle massage on soles of feet, temples, and behind ears. Avoid phone, TV, or bright light at least 1 hour before sleep. Read or listen to calm music instead. Fix a sleep time (example: 10.30 pm) and follow the same daily, so body learns the pattern.

3. Food & Lifestyle Don’t go to bed with a heavy stomach — keep dinner light and warm (dal, roti, vegetables). Avoid tea, coffee, or green tea after evening. Morning sunlight exposure for 10–15 min helps regulate natural sleep hormones.

Your body already knows how to sleep, medicines only acted like a temporary support. With the right Ayurvedic medicines, oil massage, and calming routine, your sleep will slowly deepen. The more you experience a few good nights without tablets, the more your mind will believe “I can sleep naturally.” It may take a few weeks, but it’s very much possible. You are not stuck with tablets forever.

Warm regards, Dr. Karthika

1.Tab Tagra 2 tab twice daily with warm milk 2.Brahmi vati 2 tab twice daily with warm water at bedtime 3.Ashwagandha churna 1 tsp twice daily with warm milk

- Abhyanga (Oil Massage): Use warm sesame oil on feet and scalp before bed.

- Nasya Therapy: A drop of Anu Taila in each nostril in the evening calms the mind and supports sleep.

Start with Ashwagandha churan 0-0-1tsp at bedtime with warm milk Brahmi vati 1-0-1 after food with water Do Light massage on head with Brahmi oil Do Nasya with Brahmi grith 2 drops in both nostril once daily Do shavasan asana Do bhamri 5-10mins daily twice. Have light dinner.

Your sleep disturbances is due to overactive vata making the mind hyper alert even to small noises TAGARA TAB 0-0-1 AT BEDTIME WITH WATM MILK MANASAMITRA VATAKAM 0-0-1 at night with warm milk(if stress/anxiety is more)

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

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

Experiencing light and disrupted sleep can be quite frustrating. From an Ayurvedic perspective, sleep issues are often associated with an imbalance in Vata dosha, which governs the nervous system and mind. Modern lifestyle, irregular routines, and mental stress may elevate this dosha, causing light sleep or insomnia.

First things first, consider establishing a consistent daily routine, or dinacharya. This can help stabilize your body’s natural rhythms. Wake up and go to bed at the same time daily, ideally with early-to-bed, early-to-rise being a helpful maxim. Reduce screen time before bed as the blue light can disturb melatonin production.

In terms of diet, emphasizing warm, cooked meals can help to soften Vata. Avoid stimulants like caffeine and nicotine, especially in the afternoon and evening. Nutmeg and saffron are calming; a pinch of nutmeg added to a cup of warm milk before bed may help induce sleep. Consider avoiding-heavy, spicy or fried food in the evening which can disturb digestion and contribute to sleep issues.

Abhyanga, or a warm oil massage, is another practical approach. Sesame oil, being grounding and nourishing, is great for pacifying Vata. Regularly massage your scalp and feet at night before sleeping. Limit stimulating activities—like intense exercise or work-related stress—before bedtime. Opt for calming practices like soft music or light reading.

Though meditation and yoga are excellent practices, they should be complemented with specific types. For instance, yoga nidra, a guided meditation practiced lying down, promotes profound relaxation and potential sleep benefits. Likewise, pranayama techniques such as Nadi Shodhana or alternate nostril breathing can calm the mind and prepare it for rest.

However, considering your medicine dependency, consult with your healthcare provider to adjust or tapered down medications appropriately. They can guide the transition to a more natural sleep aid. Ensure that your surroundings are cozy: not too hot or too cold, properly ventilated, and your bedding is comfortable. All this creates an environment conducive to sleep.

Lastly, if your sleep issue persists or escalates, seek medical guidance to investigate potential underlying health concerns. Understanding both eastern and western insights can provide a more comprehensive treatment plan.

Experiencing light sleep and being easily disturbed by noise can be pretty challenging. From a Siddha-Ayurvedic perspective, this may be related to an imbalance in the Vata dosha, which is responsible for movement and activity in both mind and body. When Vata is aggravated, it can lead to restlessness and poor sleep quality.

Firstly, I’d recommend focusing on your diet, as this can significantly impact your sleep quality. Try incorporating more warm, grounding foods into your meals, such as cooked grains, soups, and stews. Favor sweet, sour, and salty tastes, which can help pacify Vata. Avoid stimulants like caffeine, especially in the afternoon and evening. Also, ensure you’re eating your evening meal at least two to three hours before going to bed to support digestion.

Establishing a calming bedtime routine could also be beneficial. Consider a warm oil massage using sesame or almond oil before bath every evening. This ancient practice, known to calm the nerves and promote relaxation, can help improve sleep depth. Follow it up with a warm bath with a few drops of lavender essential oil for added relaxation.

Herbs can also play a role in managing sleep issues. Ashwagandha and Brahmi can be effective in promoting better sleep. You might want to try taking Ashwagandha powder in warm milk before bedtime.

Finally, since you’ve mentioned you’re already engaging in yoga meditation, ensure these practices focus on grounding and calming asanas like Shavasana and Viparita Karani, and perhaps add pranayama exercises such as Nadi Shodhana (alternate nostril breathing) for greater mental peace.

However, given that you’re feeling dependent on medications already, it’s important to consult with a healthcare provider or a qualified Ayurvedic practitioner before making any changes to your medication regimen. They can help guide you on how to best integrate these practices with your current treatments.

HELLO MADHURI,

-You are experiencing very light, disturbed sleep. Even a small sound wakes you up -You feel if you don’t take medicine, you won’t sleep. This has become a habit of mind (psychological dependence) and body (nervous system imbalance) -In Ayurveda , this is called Anidra (nidranasha)= disturbed sleep.

WHY IT HAPPENS? -When Vata dosha is high-> mind becomes overactive, restless, anxious -When Pitta dosha is high-> body gets heated, irritability, early waking -Weak nourishment of nerves -> brain doesn’t feel relaxed enough to enter deep sleep -Modern sleeping tablets give “artificial switch - off” but they don’t correct the root cause.

TREATMENT GOALS -Break dependence on sleeping medicine by nourishing the mind and nerves -Pacify vata-pitta imbalance-> calm and cool the system -Strengthen Majja dhatu (nervous system) so natural sleep returns -Re-train the mind to believe ," I can sleep without medicine" -Lifestyle correction to support the mind- body rhythm

INTERNAL MEDICATIONS

1) ASHWAGANDHA CHURNA = 1 tsp with warm milk at night =nourishes nerves, reduces stress, induces natural sleep

2) JATAMANSI CAPSULES= 500mg cap at night with warm water =natural brain relaxant, reduces overthinking, improves sleep depth

3) BRAHMI CAPSULES= 1 cap twice daily afte meals =improves memory, calms mental restlessness

4) SARAWATARISHTA= 15ml with equal water after dinner =strengthens nerves, reduces anxiety, aids sleep

5) SHANKHAPUSHPI SYRUP= 10 ml at night =cooling, calming, good for stress-related sleep problems

DURATION= usually 6-12 weeks minimum, then taper as natural sleep improves

EXTERNAL THERAPIES

1) OIL MASSAGE= with warm ksheerbala taila massage to scalp, soles, and ears before sleep =pacifies vata, relaxes nerves

2) NASYA = instill 2 drops of Anu taila in each nostril at bedtime =nourishes brain, calms mind, reduces stress headaches

LIFESTYLE CHANGES -fix a regular sleep time 10-10:30 pm -Avoid mobile / Tv at least 1 hour before bed -Do slow evening walk after dinner -Keep room dim, quiet, slightly cool for sleep -Don’t forcefully chase sleep-> just relax let it come

YOGA AND PRANAYAM -Shavasana + yoga nidra (20 min) before bed -Bhramari pranayam-> 11 rounds -Nadi sodhana-> balances vata-pitta -Gentle surya namaskar in morning for circulation

DIET -eat light, warm , freshly cooked food at night -Best= moong dal khichdi, soups, milk -Avoid= tea, coffee, cold drinks, late night heavy meals -Home remedy drink for sleep –warm milk + 1 pinch of nutmeg + little turmeric + 1/2 tspghee =taken at night -> induces natural sound sleep

HOME REMEDIES -nutmeg powder with milk- mild sedative -poppy seeds kheer- calming, good for sleep -soaked almonds + walnuts in morning-> strengthen nerves -chamomile tea at night

-Your condition is common and reversible -Medicine dependency is mostly habit of mind + weakened nervous system -Ayurveda aims to strengthen nerves, calm mind, balance doshas, so natural sleep returns -Don’t stop allopathic medicine suddenly-> reduce slowly with ayurvedic+ lifestyle support -Within 6-8 weeks of proper Ayurvedic + yoga routine , many patients reports deep, natural sleep without tablets

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA