ASPECT
Duration (7-9 hours)
BENEFIT
Supports memory, mood, immunity, hormones
Sleep Health
Key sleep health facts
The Science of Sleep's Importance
Sleep is infrastructure, not luxury. In the United States, 37% of adults sleep less than 7 hours nightly, and an estimated 850 million adults worldwide experience insomnia symptoms. Insufficient sleep links to higher risks for chronic disease, poor cardiovascular health, and reduced quality of life.
| ASPECT | BENEFIT |
|---|---|
|
Duration (7-9 hours) |
Supports memory, mood, immunity, hormones |
|
Quality (consolidated sleep) |
Enables tissue repair and emotional processing |
|
Regularity (consistent timing) |
Reduces biological jet lag and disease risk |
|
Heart health |
Now part of American Heart Association's Life's Essential 8 |
ASPECT
Quality (consolidated sleep)
BENEFIT
Enables tissue repair and emotional processing
ASPECT
Regularity (consistent timing)
BENEFIT
Reduces biological jet lag and disease risk
ASPECT
Heart health
BENEFIT
Now part of American Heart Association's Life's Essential 8
Children and teens require more sleep: 12 to 16 hours for infants 4 to 12 months; 11 to 14 hours for ages 1 to 2; 10 to 13 hours for ages 3 to 5; 9 to 12 hours for ages 6 to 12; and 8 to 10 hours for ages 13 to 18.
How Sleep Heals: Night Physiology
While you sleep, you cycle through non-REM and REM stages. Non-REM deep sleep repairs physical tissue and regulates immunity. REM sleep files memories and settles emotion. Blood pressure naturally dips, hormone rhythms guide repair, and metabolic waste clears more efficiently.
These are not optional upgrades. They are the nightly maintenance that prevents daytime performance from slowly degrading.
Use this zone for extended notes, product references, or advanced context that does not need to sit on the main card.
The Ayurvedic Foundation
The Three Doshas and Sleep Patterns
Ayurveda describes three governing patterns of function called doshas (constitutional types):
| Dosha | Quality | Sleep Pattern | Imbalanced Effect |
|---|---|---|---|
|
Vata |
Movement & Air |
Trouble falling or staying asleep |
Racing mind, fidgeting, difficulty sleeping |
|
Pitta |
Heat & Transformation |
Middle-of-night waking (10 pm to 2 am) |
Overheating, feeling keyed up |
|
Kapha |
Stability & Lubrication |
Excessive sleep, morning heaviness |
Unrefreshed waking, sluggishness |
Dosha
Vata
Quality
Movement & Air
Sleep Pattern
Trouble falling or staying asleep
Imbalanced Effect
Racing mind, fidgeting, difficulty sleeping
Dosha
Pitta
Quality
Heat & Transformation
Sleep Pattern
Middle-of-night waking (10 pm to 2 am)
Imbalanced Effect
Overheating, feeling keyed up
Dosha
Kapha
Quality
Stability & Lubrication
Sleep Pattern
Excessive sleep, morning heaviness
Imbalanced Effect
Unrefreshed waking, sluggishness
Understanding your pattern helps you personalize your approach to sleep health.
Three Core Levers: Duration, Quality, and Regularity
Think of sleep health as a three-part dial:
Most adults benefit from 7 to 9 hours nightly. Many average less than 7, especially shift workers and caregiving parents.
Fragmented or shallow sleep is not restorative. Alcohol, late caffeine, bright evening light, noise, and pain erode sleep depth.
Consistent sleep and wake times each day reduce biological jet lag and link with better metabolic, cardiovascular, and mood outcomes. Regularity is now considered core to sleep health.
Sleep Problems: Recognition & Traditional Support
Common pattern: Vata (movement and variability) imbalance
Helpful daily anchors: Fixed bedtime, earlier wind-down, warm bath, low light, gentle breathwork, journaling to offload racing thoughts.
Traditional formulations that support balance
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Karpoora Thailam
| Oil | Improves circulation and reduces inflammatory heat | ||
|
Gokshuradi Guggulu Tablets
| Tablet | Suppresses inflammatory signals and supports cartilage integrity | ||
|
Gruhadhoomadi Powder
| Herb blend | Eases inflammatory discomfort with plant antioxidants | ||
|
Amritotharam Kashayam
| Preparation | Regulates immune function and calms overactive responses |
Karpoora Thailam
Type
Oil
Primary Action
Improves circulation and reduces inflammatory heat
Gokshuradi Guggulu Tablets
Type
Tablet
Primary Action
Suppresses inflammatory signals and supports cartilage integrity
Gruhadhoomadi Powder
Type
Herb blend
Primary Action
Eases inflammatory discomfort with plant antioxidants
Amritotharam Kashayam
Type
Preparation
Primary Action
Regulates immune function and calms overactive responses
Recommended products
Common pattern: Vata imbalance
Helpful anchors: Consistent wake time, daytime light exposure, limit naps to 20 minutes, avoid late caffeine.
Traditional formulations that support resilience
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Dhanwantharam Thailam
| Oil | Enhances circulation and nourishes bone tissues | ||
|
Dhanwantharam Kashaya Tablets
| Tablet | Encourages bone-forming cells and limits bone breakdown | ||
|
Dashamoola Powder
| Herb blend | Reduces oxidative stress that accelerates bone loss | ||
|
Dhanwantharam Ghritam
| Preparation | Delivers nutrients to bone and marrow tissues |
Dhanwantharam Thailam
Type
Oil
Primary Action
Enhances circulation and nourishes bone tissues
Dhanwantharam Kashaya Tablets
Type
Tablet
Primary Action
Encourages bone-forming cells and limits bone breakdown
Dashamoola Powder
Type
Herb blend
Primary Action
Reduces oxidative stress that accelerates bone loss
Dhanwantharam Ghritam
Type
Preparation
Primary Action
Delivers nutrients to bone and marrow tissues
Recommended products
Common pattern: Vata imbalance
Helpful anchors: Strengthen evening routine, light afternoon resistance training, keep bedroom cool and dark.
Traditional formulations that support recovery
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Gandha Thailam
| Oil | Improves circulation around injury sites | ||
|
Laksadi Guggulu Tablets
| Tablet | Stimulates bone builders and enhances mineral deposition | ||
|
Devadaru Powder
| Herb | Reduces swelling and pain signaling | ||
|
Kshirabala 101
| Preparation | Protects nerves and muscles while delivering nourishment |
Gandha Thailam
Type
Oil
Primary Action
Improves circulation around injury sites
Laksadi Guggulu Tablets
Type
Tablet
Primary Action
Stimulates bone builders and enhances mineral deposition
Devadaru Powder
Type
Herb
Primary Action
Reduces swelling and pain signaling
Kshirabala 101
Type
Preparation
Primary Action
Protects nerves and muscles while delivering nourishment
Recommended products
Common pattern: Pitta (heat and transformation) imbalance
Helpful anchors: Earlier dinner, reduce alcohol, keep room slightly cooler, lukewarm shower before bed.
Traditional formulations that support mobility
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Kshirabala Tailam
| Oil | Softens stiff tissues and improves flexibility | ||
|
Maharasnadi Kwath Ghan
| Tablet | SReduces inflammatory enzymes and enhances joint function | ||
|
Dashamoola Powder
| Herb blend | Reduces inflammatory signals for improved movement | ||
|
Vidaryadhi Ghritam
| Preparation | Nourishes muscles and joints, restoring lubrication |
Kshirabala Tailam
Type
Oil
Primary Action
Softens stiff tissues and improves flexibility
Maharasnadi Kwath Ghan
Type
Tablet
Primary Action
SReduces inflammatory enzymes and enhances joint function
Dashamoola Powder
Type
Herb blend
Primary Action
Reduces inflammatory signals for improved movement
Vidaryadhi Ghritam
Type
Preparation
Primary Action
Nourishes muscles and joints, restoring lubrication
Recommended products
Common pattern: Pitta imbalance
Helpful anchors: Cool, dark room, breathable bedding, hydration earlier in day, spice and alcohol moderation at dinner.
Traditional formulations that support comfort
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Prabhanjana Vimardanam Thailam
| Oil | Improves circulation and calms overactive nerve signaling | ||
|
Varunadi Kasayam Tablets
| Tablet | Supports drainage of excess joint fluid | ||
|
Kolakulathadi Powder
| Herb blend | Draws fluid and improves microcirculation | ||
|
Abhayaristam
| Preparation | Strengthens digestion and reduces inflammatory load |
Prabhanjana Vimardanam Thailam
Type
Oil
Primary Action
Improves circulation and calms overactive nerve signaling
Varunadi Kasayam Tablets
Type
Tablet
Primary Action
Supports drainage of excess joint fluid
Kolakulathadi Powder
Type
Herb blend
Primary Action
Draws fluid and improves microcirculation
Abhayaristam
Type
Preparation
Primary Action
Strengthens digestion and reduces inflammatory load
Recommended products
Common pattern: Kapha (stability and moisture) imbalanceHelpful anchors: Set firm wake alarm, morning light within 30 minutes of waking, brisk walk before breakfast.
Traditional formulations that support balance
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Prabhanjana Vimardanam Thailam
| Oil | Improves circulation and calms overactive nerve signaling | ||
|
Varunadi Kasayam Tablets
| Tablet | Supports drainage of excess joint fluid | ||
|
Kolakulathadi Powder
| Herb blend | Draws fluid and improves microcirculation | ||
|
Abhayaristam
| Preparation | Strengthens digestion and reduces inflammatory load |
Prabhanjana Vimardanam Thailam
Type
Oil
Primary Action
Improves circulation and calms overactive nerve signaling
Varunadi Kasayam Tablets
Type
Tablet
Primary Action
Supports drainage of excess joint fluid
Kolakulathadi Powder
Type
Herb blend
Primary Action
Draws fluid and improves microcirculation
Abhayaristam
Type
Preparation
Primary Action
Strengthens digestion and reduces inflammatory load
Recommended products
Select products for this tab in the block settings.
Common pattern: Kapha imbalance
Helpful anchors: Avoid snooze cycles, use bright light and movement in first 10 minutes, keep consistent bedtime.
Traditional formulations that support balance
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Prabhanjana Vimardanam Thailam
| Oil | Improves circulation and calms overactive nerve signaling | ||
|
Varunadi Kasayam Tablets
| Tablet | Supports drainage of excess joint fluid | ||
|
Kolakulathadi Powder
| Herb blend | Draws fluid and improves microcirculation | ||
|
Abhayaristam
| Preparation | Strengthens digestion and reduces inflammatory load |
Prabhanjana Vimardanam Thailam
Type
Oil
Primary Action
Improves circulation and calms overactive nerve signaling
Varunadi Kasayam Tablets
Type
Tablet
Primary Action
Supports drainage of excess joint fluid
Kolakulathadi Powder
Type
Herb blend
Primary Action
Draws fluid and improves microcirculation
Abhayaristam
Type
Preparation
Primary Action
Strengthens digestion and reduces inflammatory load
Recommended products
Select products for this tab in the block settings.
Category
Common pattern: Kapha congestion
Helpful anchors: Shift to side-sleeping, avoid heavy late dinners, reduce alcohol at night, use simple saline nasal rinse before bed, elevate head of bed.
Traditional formulations that support balance
| # / Preparation | Type | Primary Action | Optional | Extra |
|---|---|---|---|---|
|
Prabhanjana Vimardanam Thailam
| Oil | Improves circulation and calms overactive nerve signaling | ||
|
Varunadi Kasayam Tablets
| Tablet | Supports drainage of excess joint fluid | ||
|
Kolakulathadi Powder
| Herb blend | Draws fluid and improves microcirculation | ||
|
Abhayaristam
| Preparation | Strengthens digestion and reduces inflammatory load |
Prabhanjana Vimardanam Thailam
Type
Oil
Primary Action
Improves circulation and calms overactive nerve signaling
Varunadi Kasayam Tablets
Type
Tablet
Primary Action
Supports drainage of excess joint fluid
Kolakulathadi Powder
Type
Herb blend
Primary Action
Draws fluid and improves microcirculation
Abhayaristam
Type
Preparation
Primary Action
Strengthens digestion and reduces inflammatory load
Recommended products
Select products for this tab in the block settings.
How Recovery Works
An integrated System
Building Your Sleep Routine: Three Phases
Phase 1: Daytime Foundations
- Light: Get 30 to 60 minutes of outdoor morning light to anchor your circadian clock and ensure reliable melatonin rise at night.
- Activity: Move most days. Cardio and resistance training improve sleep depth. Finish vigorous workouts several hours before bed.
- Caffeine: Many sleepers benefit from caffeine cut-off 8 hours before bedtime.
- Naps: Keep naps to 10 to 20 minutes, finishing before midafternoon.
- Regularity: Choose a fixed wake time you can keep 7 days a week. Regularity is a powerful lever.
Use this zone for extended notes, product references, or advanced context that does not need to sit on the main card.
Phase 2: Evening Glide Path
- Temperature and light: Dim your home one hour before bed. Keep the bedroom cool.
- Meals and alcohol: Lighter dinners earlier in evening support sleep continuity. Alcohol fragments sleep and reduces REM (dream stage).
- Mental downshifting: Ten minutes of journaling, gratitude writing, or gentle breathwork shifts you from active to restful.
- Optional practices: A brief Ksheerabala tailam (herbal oil with milk and Bala herb) head or foot massage can ground restless nights.
Phase 3: Night Protocol
- Bed is for sleep: If you cannot sleep after 15 to 20 minutes, get out of bed and do something calm in low light until sleepy.
- Stimulus control: Keep bedroom dark, quiet, and cool. Reserve bed for sleep and intimacy only.
- Wake time protection: Protect your chosen wake time, even after a rough night. This builds regularity and deeper sleep.
Use this zone for extended notes, product references, or advanced context that does not need to sit on the main card.
Integrating Science and Pattern: A Practical Framework
Science gives you measurable levers: adequate hours, minimal fragmentation, and regular timing.
Pattern thinking helps you choose the right emphasis: calming and warming for Vata restlessness, cooling and smoothing for Pitta wakefulness, activating and lightening for Kapha heaviness.
Together they form a practical framework. You do not need to adopt every practice. Choose one or two changes per week and let consistency compound.
Use this zone for extended notes, product references, or advanced context that does not need to sit on the main card.
When to Seek Care
Red flags warranting professional evaluation include:
- Loud snoring with choking, gasping, or witnessed pauses
- Morning headaches, unrefreshing sleep, or excessive daytime sleepiness
- Persistent insomnia lasting more than 3 months
- Restless legs, abnormal movements during sleep, or violent dream enactment
- Mood changes out of proportion to life stress
These signs deserve evaluation by a licensed healthcare provider. Untreated sleep disorders increase risks for injuries, cardiometabolic disease, and reduced quality of life.
Use this zone for extended notes, product references, or advanced context that does not need to sit on the main card.