Say Goodbye to Insomnia: Yoga, Ayurveda, and Supplement Solutions for Restful Sleep

1. According to studies, 1 in 3 Indians suffer from insomnia or poor sleep quality. 2. Working professionals often skip evening wind-down routines, jump between screens, and overconsume caffeine. 3. Irregular dinner timing and heavy meals overload digestion, making the body restless. 4. Exercise boosts serotonin and endorphins, which later convert into melatonin—but most Indians are not active enough. 5. A noisy, polluted, or mentally cluttered environment compounds the issue, especially in metros like Delhi, Mumbai, and Bengaluru.

1. Brahmi can be consumed as tea, capsule, or churnam (powder with honey or ghee). 2. Jatamansi is used traditionally in oils and decoctions before bedtime. 3. Ashwagandha, one of the most researched herbs globally, also supports hormonal balance. 4. Turmeric milk, taken warm an hour before bed, helps reduce internal inflammation and boosts sleep quality. 5. Daily oil massage, especially on the feet and head, induces a sense of calm and grounds mental restlessness.

1. These poses can be done on a mat or bed—making them accessible to all age groups. 2. Holding each posture for 3–5 minutes with slow breathing helps transition the body into a restful state. 3. Yoga Nidra, often called 'dynamic sleep', is ideal for those who find meditation hard but want mental quiet. 4. Bee Breathing activates the vagus nerve, which slows heart rate and quiets racing thoughts. 5. Practicing these before bed—or even after waking up in the night—can dramatically reduce sleep latency.

1. Melatonin is best taken 30–60 minutes before bed, not as a long-term solution, but as a reset mechanism. 2. Magnesium deficiency is widespread in India—especially among vegetarians—and contributes to anxiety and insomnia. 3. L-Theanine can be taken alone or combined with melatonin or GABA-based products. 4. Valerian is potent but should be used under guidance and not mixed with sedatives. 5. Herbal teas with chamomile and tulsi not only calm digestion but also prep the nervous system for rest.

1. Consistency is key—your body’s circadian rhythm loves routine. 2. Blue light from phones or late-night scrolling suppresses melatonin, delaying sleep onset. 3. Rituals signal your nervous system that rest is near—activating melatonin and serotonin naturally. 4. Keep a simple journal or sleep tracker to log what helped or disturbed your night. 5. At OnlyLife, we combine herbal expertise, supplement research, and Indian lifestyle support to help you build your personalized sleep plan.