Always consult a qualified healthcare professional to rule out any serious medical conditions before beginning any alternative or complementary therapies.
Yogic Breathwork & Meditation:
Practice Bhramari, Nadi Shodhan and Chandra Bhedana pranayamas to activate the parasympathetic system, reduce overthinking, and induce deep rest. Pair with Yoga Nidra and Ajapa Japa meditation to slow brainwaves to theta level, improving sleep depth.
Satvik Diet & Naturopathic Detox:
Follow a light, warm, and easily digestible Satvik dinner by 7 PM (e.g., khichdi, boiled vegetables). Weekly naturopathic detox (like warm lemon water fasting or enema) cleanses the gut, supporting melatonin balance and sleep initiation.
Daily Lifestyle & Sleep Rhythm (Dinacharya)
Wake up with sunrise, avoid daytime naps, limit screen use post-sunset, and use cooling foot baths before bed. Early dinner, self-abhyanga (oil massage), and reading spiritual texts before sleep reset the body’s biological clock naturally.
Sujok & Marma Point Activation:
Stimulate Sujok sleep points on the thumb and pineal zone on the palm using a probe or seed therapy. Apply gentle pressure on Tala Hridaya Marma, Shankha Marma, and Sthapani to relax the nervous system and promote calm.
Psychological Tools & Mind Training:
Use yogic counselling tools like Pratipaksha Bhavana to replace fear or anxiety with faith and calm. Maintain a gratitude journal, practice positive affirmations and avoid mental stimulation post-evening to calm manomaya kosha.