HELLO SRINIVAS
CHRONIC SLEEPING DISORDER THAT HAS CONTINUED FOR A LONG TIME USUALLY HAPPENS DUE TO MIND OVERACTIVITY IRREGULAR ROUTINE STRESS NERVOUS SYSTEM FATIGUE OR DISTURBANCE OF THE NATURAL SLEEP WAKE CYCLE EVEN IF THERE IS NO MAJOR DISEASE
WHEN SLEEP DOES NOT COME EASILY THE BRAIN REMAINS ALERT AT NIGHT AND THE BODY DOES NOT ENTER DEEP REST THIS NEEDS BOTH MEDICINE AND ROUTINE CORRECTION TO FIX IT FROM THE ROOT
AYURVEDIC MEDICINES YOU CAN TAKE ASHWAGANDHA TABLET 1 TABLET TWICE DAILY AFTER FOOD WITH WARM WATER TAGARA TABLET 1 TABLET AFTER DINNER BRAHMI VATI 1 TABLET AFTER DINNER IF SLEEP IS VERY DISTURBED YOU CAN ADD SARPAGANDHA VATI HALF TABLET AT NIGHT ONLY
DO NOT INCREASE DOSE ON YOUR OWN AND AVOID ALL SLEEPING PILLS ALONG WITH THESE
VERY IMPORTANT DAILY ROUTINE SLEEP AND WAKE UP AT THE SAME TIME EVERY DAY STOP MOBILE TV AND BRIGHT LIGHTS AT LEAST ONE HOUR BEFORE BED DO NOT LIE IN BED DURING DAY TIME EVENING WALK FOR 20 TO 30 MINUTES DAILY WARM MILK AT NIGHT IS GOOD IF IT SUITS YOU MASSAGE BOTH FEET WITH WARM OIL DAILY BEFORE SLEEP
FOOD AND HABITS TO AVOID TEA COFFEE AFTER EVENING LATE DINNER VERY SPICY OR HEAVY FOOD AT NIGHT DAYTIME SLEEP OVERT THINKING IN BED
IF SLEEP DOES NOT IMPROVE AFTER 4 TO 6 WEEKS OR IF YOU START FEELING ANXIETY LOW MOOD PALPITATIONS OR DAYTIME EXHAUSTION THEN FURTHER EVALUATION MAY BE NEEDED
THIS CONDITION IS TREATABLE WITH CONSISTENT USE OF MEDICINE AND DISCIPLINED ROUTINE SO DO NOT WORRY BE PATIENT AND REGULAR
IF YOU WANT YOU CAN SHARE YOUR DAILY ROUTINE DIET AND STRESS LEVEL AND I CAN FINE TUNE THE PLAN FOR YOU
Avoid oily spicy and processed foods. Avoid addiction if any. Regular exercise and meditation. Increase intake of raw vegetables and fruits. Cap Brahmi 2-0-2 Cap Stresscom 1-0-1 Follow up after 2 weeks
Hello Sriniva, I get how tough it is to deal with a sleep problem for over a year. Not being able to fall asleep messes with your rest, your peace of mind, and your energy every day. But dont owrry we are here to help you out 😊
YOUR CONCERN
–Sleep problem for over 1 year –Hard to fall asleep –No other health issues you know about –Not taking any regular meds
AYURVEDIC UNDERSTANDING
According to Ayurveda, long-term trouble sleeping usually comes from:
* Too much Vata dosha (which means a restless mind, lots of overthinking) * Issues with your mind channels (Manovaha srotas) * An uneven daily schedule, stress, too much screen time * Low Ojas (which is like mental nourishment)
In Ayurveda, this is called Anidra.
AYURVEDIC PLAN OF TREATMENT
INTERNAL MEDICATION
You can start with gentle options that won’t get you hooked:
1.Ashwagandha Capsule 1-0-1 after food (Calms your nerves, cuts down stress and worry.)
2. Jatamansi Capsule 1 at bedtime With warm water ( Helps you fall asleep faster, calms your mind.)
NIGHTTIME ROUTINE(Super Important!)
* Eat dinner before 8 pm * No phone or TV one hour before bed * Take a warm bath or just soak your feet * Do some gentle breathing (Anulom Vilom for 5–10 min)
SIMPLE HOME TRICK
– Rub your feet soles with warm sesame oil – Then go to sleep – Why it helps: Really good for calming Vata.
What to Skip:
* Tea/coffee after 5 pm * Eating late at night * Lots of screen time * Sleeping during the day
Long-term trouble sleeping can be fixed. Ayurveda works gently without you getting hooked. Being consistent is more important than taking strong medicines.
Warm Regards Dr. Snehal Vidhate
Stress, irregular sleep time, screen use before bed, etc can leads to difficulty in falling asleep
You can implement some routines… 1. Go to bed in a fixed time. 2. Write thoughts or to do things. 3. Do pranayama and gentle stretching exercises. 4. Avoid caffeine at evening time. 5. Avoid screen atleast 1 hour before bed.
6. Massage with ksheerabala tailam You can put this tailam as talam at evening for 20 minutes and wipe off with some clothes and put kachooradi choornam over the area.
By these techniques you didn’t get any relief go for some internal medicine. 1. Aswagandha arishtam 10 ml just after food at evening time. 2. Brahmi vati 0-0-1 at night.
Take care, Dr. Shaniba
1.Tab.Tagra 2 tab at bedtime with water 2.Ashwagandha churna 1 tsp twice daily with warm milk after meals 3.Saraswatarishta 20 ml with 20 ml water twice daily after meals 4.Brahmi vati 1 tab at bedtime with water
🌙 Lifestyle & Routine Tips (Dinacharya) Ayurveda emphasizes daily habits alongside medicines: - 🛁 Warm oil massage (Abhyanga) with sesame or coconut oil before bed. - 🥛 Golden milk (turmeric + warm milk) or milk with nutmeg at night. - 🧘 Pranayama & meditation: especially Anulom Vilom and Bhramari. - 📵 Digital detox: avoid screens 1–2 hours before sleep. - 🌸 Aromatherapy: sandalwood, lavender, or chamomile oils.
Medicines 1 Ashwagandha Lehyam – 10 gm night with warm milk 2 Jatamansi Churna – 3 gm night with warm water 3 Brahmi Vati gold – 1 tablet night after food 4 Shankhpushpi Syrup – 10 ml night 5 Tagara tablet – 1 tablet night
Daily Routine Dinner before 7 PM → light (moong khichdi + ghee). Warm Brahmi Taila head & foot massage 10 min nightly followed by hot water bag feet 10 min. No screens/phone after 9 PM. Bedroom dark, cool, quiet – use ear plugs if needed. Sleep time fixed: 10 PM – 6 AM.
Diet Give daily: warm milk + ghee night, pomegranate, 4 soaked almonds + 2 dates morning. Avoid completely: tea/coffee after 4 PM, spicy/heavy dinner, cold drinks.
Regards Dr Gursimran Jeet Singh MD Panchakarma
