3. Depending upon the age, work,
environment every human
being needs sleep from 5-20
hrs a day. Infants need 20+
hours, children need 12-15 hrs.
Adolescents about 8-9 hrs and
adults need 5-8 hrs sleep.
Sleep is very essential for all
4.
5. To relax & to over come day to
day stress & strain, for the body
to carry on various metabolic
activities sleep is very much
needed. People suffer from
Insomnia (Sleeplessness)
which is transient for some
chronic for others.
8. •Lack of exercise
•Rearing babies
•Patient in the house
•Excess intake of
stimulants
•Heavy oily, spicy food
•Improper bathing
•Too much TV/ Internet
•Excess consumption
of sugars
9. Symptoms
•Difficulty in falling asleep
•Disturbed sleep
•Irritability/ short temper
•Exhaustion
•Under eye darkness
•Lack of appetite
•Feeling weak & dull
11. Remedy: Identifying proper
reason & taking remedial steps
through expert counselling.
Tranquillisers & Sedatives of
allopathy cause drowsiness,
habit forming & side effects.
Ayurveda offers remedies
emphasize on proper lifestyle.
12. Consumption of veg food -easily
digestible reduces the problem
reduce/avoid stimulants like
coffee, tea, cola drinks, alcohol,
Smoke helps. No tranquillisers
& sedatives which are habit
forming & CNS depressants.
Have early lite dinner by 7 PM.
13. Taking 2 baths with warm water
scrub the body thoroughly with
aromatic bath herbal powders
induces very good sleep
instead of harmful chemical
soaps. Take Tailabhyanganam 2
times /week induces very good
sleep.
14. Avoid constipation take 1 Lt
warm water early morning daily
as it causes insomnia. 1 hr after
dinner consume daily 50 ml
warm milk + 5 gm Aswagandha
powder which induces good
sleep. Spend on fruits for 24 hrs
a week.
15. Maintain 500 ft between your
food & bed. Walk/ exercise
briskly for 20 min daily that
releases endorphins in the
body, improves CV reserve
induces good sleep.
Consumption 1 yellow plantain
daily helps to get sleep.
16. Yoga & Dhyana for 15-20 min,
listening to low volume
classical music for 40 min,
spending in green environs,
serene water bodies induces
good sleep. Avoid AC for long
hrs having anions that depletes
your Oxygen levels.
17. Good family, social relations,
tapa, japa, dana, dharma
induces happiness & promotes
melatonin secretion that is
needed to induce sleep. Good
sexual intercourse with life
partner helps to induce sleep.
Puzzle solving also helps
18. Good laughter, take it easy
policy, helping others without
any expectations induces good
sleep. Keep mentally,
physically active. Participate in
community work and keep busy
yourself. Use minimum cell
phone.
19. In Indian culture rhythmic
Bhajans for 20 min and above
with group of 3 or more, playing
an instrument, participating in
charity work gives mental
satisfaction and induces good
sleep.
20. For more info
Kovur Murthy
Wellness Consultant
98480 13958
healthxlnc@gmail.com
www.gloherbals.com
Sreyas Ayurvedic Family