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14-Day Sleep Restoration

Vata-pacifying evening routine for insomnia

14 daysbeginnervata-focusedFree

About this program

Two weeks of strict sleep-hygiene + Ayurvedic herbal support to reset broken sleep patterns. Padabhyanga (foot oiling), Brahmi/Ashwagandha herbs, evening Vata-pacifying meal, screen-out 90 minutes before bed, written wind-down journal.

Daily schedule

1

Day 1 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
2

Day 2 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
3

Day 3 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
4

Day 4 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
5

Day 5 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
6

Day 6 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
7

Day 7 — Establishing the wind-down

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
8

Day 8 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
9

Day 9 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
10

Day 10 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
11

Day 11 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
12

Day 12 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
13

Day 13 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings
14

Day 14 — Locking in restoration

5 actions

  • dietLight, warm dinner before 7 PM (no protein-heavy or spicy food after sundown)
  • medicationAshwagandha Choornam 3g with warm milk 30 mins before bed
  • exerciseNo exercise after 6 PM. Gentle stretching only.
  • meditationYoga Nidra 20 mins or Bhramari 10 mins as you lie down· 20min
  • journalLog bedtime + wake time + 1-5 sleep quality + any night wakings

Important: This program is an educational framework. Medications listed are common classical formulations — do not start them without consulting a verified Ayurvedic doctor first. The protocol works best when paired with a 1-on-1 consultation to confirm it fits your Prakriti and current medications.Book a consultation →

14-Day Sleep Restoration — 14-Day Ayurveda Program | AyurConnect