Brief Answer:
do let me know about the cause of poor sleep

Detailed Answer:
Dear
Thanks for contacting Ayurveda with your health concern and before adopting the line of treatment and management so let me know:

1. Is not getting enough sleep related to
i. Work (undue physical exertion)?
ii. Worry ( Mental stress/depression)?
iii. Weather ( vigorous exercise in evening)?

2. Is there any pressure of 'performance' on any front?

3. Are you taking any medications for any disease or for present condition?

4. Habit of taking/consuming alcohol and/or caffeine at night?

Do revert with above said questionnaire for better understanding of disease and prevention.

Dr. Munish Sood
Consultant & Physician
Naimittika

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Brief Answer:
Preventive Aspect

Detailed Answer:
Dear
Thanks for reverting back and since problem is more of psychological than physical thus following is are recommended guidelines:
1. avoid caffeine found in coffee,tea , chocolate,cola,and some pain relievers
PS. [four to six hours before bedtime.]

2. quiet, dark, and cool environment can help promote sound sleep.
PS. [Use heavy curtains, or an eye mask to block light, and also keeping computers, TVs, and other work materials out of the room will help promote mental bonding between your bedroom and sleep]

3. Avoid stressful, stimulating activities like doing work, discussing emotional issues.
PS. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness.

4. take dinner 2-3 hours before bedtime and avoid foods that cause indigestion. [spicy-heavy- junk food]

5. avoid afternoon napping to prevent late night awakening [ between 2-3 pm is ideal, but that too sitting on a chair while head resting on table]

6. looking at clock in your bedroom, [when you are trying to fall asleep] can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

7. Principle is to have well balanced diet with more of proteins and more Calories with exercise, take more of cereals, legumes,daal egg,and eat fresh fruits regularly with sweet pulp like (banana, XXXXXXX chickoos, grapes)

8. take banana, black grapes, orange, spinach, ginger, tomatoes, curd, take diet rich in vitamin C (Citrus fruits) and vitamin E (sunflower seeds, almonds,apricots, peanuts) which are rich in anti oxidants

9. Lemon juice mixed with sugar in a glass of water helps release stress removing hormones from the body and bring mind at peace/rest.

10. Mix 4-5 dates in half glass of water and drink 2 times daily for a month.

11.
. eat 2 spoon coriander seeds with 2 spoons of sugar candy
. rub castor oil on palms and feet
. drink a juice of coriander leaves,water and sugar.
. before retiring to bed wash your mouth, head, back of neck, both ears and legs with cold water
. make a paste of 'bhang' with cow/goat milk and massage on feet.
. take a glass of XXXXXXX milk at bed time [best sleep inducer].
. brahmi vati 2
sarphagandha ghan vati 2.... at bed time with milk

.ashwagandha arishta: 20 ml
sarasvta arishta: 20 ml [after meals with equal amount of water]

. put a black dot on the distal phalynx of middle and ring fingers of both sides ( the black dot can be marked by any marker and should be exactly in the mid line of the fingers. They are to be applied at night on both sides- works in 80% cases).

Dr. Munish
Naimittika

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