How to help with insomnia I keep waking up several times at night - #32644

Avoid late night dinner. Avoid oily, spicy and processed foods. Increase intake of raw vegetables and fruits. Regular exercise and meditation. Cap Stresscom 1-0-1 Cap. Brahmi 1-0-1 Follow up after 4weeks.

Hello, I recommend the following treatment plan for you- 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. .Foot massage with warm cococut oil.

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

1) tab manasamrita rasa- 2 tab - after food with ghee 2 times

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

Hello there! Thanks for reaching out about your sleep concerns. No need to stress—we’re here to help you out! 😊

✅ AYURVEDIC PLAN OF TREATMENT

✅ BEDTIME REMEDIES

1. Ashwagandha capsules (500 mg at night) with warm milk – this will help calm your nerves and promote deep sleep.

2. Brahmi ghrta (¼ tsp with warm milk at night) – it nourishes the brain and encourages peaceful sleep.

👉 A pinch of nutmeg powder (jaiphal) in warm milk before bed – a fantastic natural sedative.

✅ NIGHT ROUTINE (Ratricharya for Sleep)

✔️ Have dinner early (by 7:30 pm), keeping it light and warm. Steer clear of heavy or oily meals at night.

✔️ Treat yourself to a warm oil massage (sesame or Dhanwantharam taila) on your soles, scalp, and palms before hitting the hay.

✔ ️ Wind down with some slow music or practice mild Anulom Vilom pranayama for about 5 minutes before bed.

✔️ Keep your room slightly warm and avoid bright lights or screens.

Try these methods first and see how they work for you; relying on medications for sleep isn’t the best approach.

If you still find yourself struggling with sleep after following the night routine, consider taking the following for a month:

✅ HERBAL SUPPORT

1. Tagar (Valeriana wallichii) tablet at night – a natural sleep promoter.

2. Jatamansi churna (¼ tsp with honey or warm water at bedtime) – it helps calm anxiety and improves sleep depth.

✅ DAYTIME TIPS

Take a regular morning walk in sunlight (20–30 minutes) to help set your circadian rhythm. Avoid too much caffeine or tea after 3 pm. If you’re really tired, a short nap is fine, but try to avoid long daytime sleeps.

✅ SIMPLE HOME REMEDIES

👉 Golden milk (haldi + nutmeg + warm milk) at bedtime – a classic remedy for insomnia.

👉 Pratimarsha nasya: Put 1–2 drops of warm ghee or almond oil in each nostril morning and evening – it’s deeply calming for Vata.

👉 Enjoy warm chamomile or tulsi tea before bed – it’s soothing.

In about 4–6 weeks, you should notice a significant improvement in both your sleep and daytime energy

Warm Regards Dr Snehal Vidhate

Your sleep pattern suggests vata imbalance, and overactive mind at night, leading to difficulty, staying asleep to help take Hrmalaya TAGARA CAP 0-0-1 Ashwagandha cap 1-0-0 Have warm milk with pinch of nutmeg at bedtime Practice, gentle body massage with warm sesame oil Avoid heavy meals or coffee and bright screens at night and practice, Pranayam meditation

HELLO,

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 -constipation 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 and 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

It is good to keep in bed at 10. Took some medicines and do some pranayama exercises.

1. Chandanadi tailam as talam for external application at evening. 2. Ksheerabala tailam for head massage before bath.

By these oils you didn’t get result. 3. Manasamitram vatika 1 at night.

Hello Start with Ashwagandha churan 0-0-1tsp at bedtime with warm milk Brahmi vati 1-0-1 at bedtime with water Light massage on head with Brahmi oil Twice weekly Do Abhyangam ( full body massage) with sesame oil/ coconut oil. Followed by warm water bath. Do Nasya with Brahmi grith 2 drops in both nostril once daily Have early and light dinner. Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice Learn Rajyoga meditation and practice daily.

Trouble staying asleep or waking up frequently in the night could be related to an imbalance in Vata dosha. In Ayurveda, Vata governs movement and the nervous system, and its imbalance often reflects in sleep issues. To help calm Vata and improve sleep, consider the following practical steps:

Firstly, establish a relaxing bedtime routine. Wind down at least an hour before sleep with activities like gentle yoga, meditation, or listening to calming music. This helps in settling the nervous system, preparing both body and mind for restful sleep.

Next, pay attention to your evening diet. Avoid foods that are dry, light, and cold, as these qualities aggravate Vata dosha. Opt for warm, nourishing meals that include soups, stews, or cooked vegetables. A cup of warm milk with a pinch of nutmeg or cardamom before bed can be soothing and aid sleep.

Incorporate Ayurvedic herbs known for their calming properties. Ashwagandha and Brahmi are particularly helpful; they support nervous system balance and can be taken as powders or capsules. Consultation with an Ayurvedic practitioner is advised for appropriate dosages.

Maintaing consistency in sleep schedule is crucial. Try going to bed and waking up at the same time every day. Limit exposure to screens at least an hour before bed because blue light can disturb your natural sleep cycle.

Consider Abhyanga, or self-oil massage, using warm sesame oil. Done in the evening, it can help pacify Vata by grounding the body and promoting relaxation.

In the environment, ensure your bedroom is conducive to sleep. Keep it cool, dark, and quiet. Employ natural scents like lavender, which have calming effects and may promote deeper sleep.

If sleep disturbances persist, or if they worsen, seek professional medical advice. Chronic insomnia can require further investigation to rule out underlying issues. Implementing these Ayurvedic principles can create a supportive foundation for improved sleep, but sometimes additional tailored guidance is necessary.