Insomnia(Nidranasha)

What is Insomnia?

Insomnia is a sleep disorder where a person faces difficulty in falling asleep, staying asleep, or waking up too early and not being able to go back to sleep. In Ayurveda, it is known as Nidranasha, caused mainly due to Vata and Pitta imbalance, stress, irregular lifestyle, and weak digestion.

Who Needs Ayurvedic Support?

People who experience:

• Difficulty falling asleep or frequent waking at night

• Light and disturbed sleep with dreams

• Fatigue, tiredness, or lack of concentration during the day

• Irritability, stress, or anxiety

• Dependence on sleeping pills but still restless sleep

Causes & Risk Factors

• Stress, anxiety, depression

• Excessive screen time before bed

• Late-night eating, heavy or spicy food

• Irregular sleep schedule

• Excessive caffeine, alcohol, or smoking

• Digestive issues (Agni dushti) and toxin accumulation (Ama)

Ayurvedic Approach to Insomnia

1. Detox & Panchakarma

• Shirodhara (Oil Therapy): Continuous stream of warm herbal oil on the forehead for calming mind & nerves

• Abhyanga (Full body massage with oil): Balances Vata, promotes relaxation

• Nasya (Nasal therapy): Medicated oils to relieve stress and balance doshas

• Takradhara: Buttermilk therapy for cooling Pitta and improving sleep

2. Diet & Lifestyle (Pathya Ahar & Vihar)

• Take warm milk with nutmeg (Jaiphal) or turmeric before bedtime

• Include ghee, dates, almonds, and saffron in diet for calming effect

• Light dinner, preferably before 8 PM
  Avoid: caffeine, spicy/oily food, alcohol, late-night heavy meals

• Maintain regular sleep schedule, avoid daytime naps

3. Herbs & Natural Remedies

• Ashwagandha: Reduces stress, promotes sound sleep

• Brahmi: Calms mind, improves memory & sleep quality

• Tagar (Valerian root): Natural sleep inducer

• Jatamansi: Relieves anxiety, enhances deep sleep

• Chamomile & Lavender tea: Soothing and relaxing herbs

4. Yoga & Pranayama

• Asanas: Shavasana, Balasana (Child Pose), Viparita Karani

• Pranayama: Anulom Vilom, Bhramari, Nadi Shodhana

• Meditation: 10–15 minutes before bed to relax the mind

• Yoga Nidra (Yogic sleep): Deep relaxation technique for insomnia