INSOMNIA – WEEKLY DIET PLAN
- April 25, 2022
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
when a person is having trouble in falling asleep, it is called insomnia. Insomnia can be short term or long term depending upon the cause. Stress is the most common cause of the insomnia nowadays , although it can also occur as side effect of some underlying condition like depression and insomnia or parkinsonism.
Difficulty in sleeping, waking up during night or waking up too early, daytime tiredness , irritability are the common symptoms a person experience in insomnia. it can be treated very well by modifying lifestyle and diet. Acc to ayurveda , insomnia occurs mainly when vata dosha increases in the body.
Here we mention a weekly diet plan for insomnia disease which leads to decrease in the frequency and severity of symptoms by balancing the 3 doshas and thus get rid of them by some dietary modifications:
| SUNDAY | |
| Breakfast 8:30- 9:30 am | 1 cup of oats + soaked almonds (4-5) |
| MID MEAL 11:00- 11:30 AM | 1 bowl of Fruits (papaya/grapes) |
| LUNCH 2.00 – 2;30 pm | 2 chapati + half bowl basmati rice + moong dal + mint chutney + beetroot salad |
| EVENING 4:00 – 4:30 pm | Herbal tea + 1 cup of cooked makhana |
| DINNER 7:30 – 8:30 pm | 2 chapati + palak paneer sbji + salad 1 glass of milk at bed time |
| MONDAY | |
| Breakfast 8:30- 9:30 am | 1 cup veg porridge + soaked walnuts (3-4) |
| MID MEAL 11:00- 11:30 AM | 1 glass of Coconut water |
| LUNCH 2.00 – 2:30 pm | 3 chapati + broccali + cucumber salad + cucumber raita |
| EVENING 4:00 – 4:30 pm | HERBAL TEA |
| DINNER 7:30 – 8:30 pm | 2chapati+ 1cup of brown rice + geeen beans sbji+ salad 1 glass of milk at bed time |
| TUESDAY | |
| Breakfast 8:30- 9:30 am | Veg sandwich without tomato ( brown bread) |
| MID MEAL 11:00- 11:30 AM | 1 glass of Fruit juice ( carrot) |
| LUNCH 2.00 – 2:30 pm | 2 chappati + paneer + half cup of rice + beetroot salad + mint chutney |
| EVENING 4:00 – 4:30 pm | Green tea |
| DINNER 7:30 – 8:30 pm | 2 chapati + Brown rice + vegetable(pumpkim/peas) + whole moong dal 1 glass of milk at bed time |
| WEDNESDAY | |
| Breakfast 8:30- 9:30 am | 1 cup veg poha |
| MID MEAL 11:00- 11:30 AM | Pista/ cashews |
| LUNCH 2.00 – 2:30 pm | 3 chapati + pumpkin + cucumber salad+ beetroot raita |
| EVENING 4:00 – 4:30 pm | 1 cup of sprouts |
| DINNER 7:30 – 8:30 pm | 2chapati+ half cup veg pulao+ spinach + cucmber raita 1 glass of milk at bed time |
| THURDAY | |
| Breakfast 8:30- 9:30 am | 1 cup veg oats |
| MID MEAL 11:00- 11:30 AM | 1 glass of Coconut water |
| LUNCH 2.00 – 2:30 pm | 2 chappati + masoor dal + rice + salad + mint chutney |
| EVENING 4:00 – 4:30 pm | Green tea |
| DINNER 7:30 – 8:30 pm | 3 chapati+moong daal + salad 1 glass of milk at bed time |
| FRIDAY | |
| Breakfast 8:30- 9:30 am | Cucumber and carrot sandwich |
| MID MEAL 11:00- 11:30 AM | Fruits(kiwi/muskmelom) |
| LUNCH 2.00 – 2:30 pm | 2 chapati+half cup brown rice +pumpkin sbji + salad |
| EVENING 4:00 – 4:30 pm | Herbal tea |
| DINNER 7:30 – 8:30 pm | 2chapati+ masoor dal+ salad 1 glass of milk at bed time |
| SATURDAY | |
| Breakfast 8:30- 9:30 am | Cereals with milk |
| MID MEAL 11:00- 11:30 AM | Fruits ( seasonal fruits except water melon) |
| LUNCH 2.00 – 2:30 pm | 3 chappati + dal( moong)+ rice + salad |
| EVENING 4:00 – 4:30 pm | Herbal tea |
| DINNER 7:30 – 8:30 pm | 3 chappati + mix veg + salad 1 glass of milk at bed time |
FOODS TO BE AVOIDED
- Canned fruits and vegetables
- Frozen and dried pulses
- Red chillies
- Frozen and dried pulses
- Tea, coffee and alcohol
- Carbonated drinks
FOODS TO BE TAKEN:
- All lentils, beans and legumes.
- Home made juices
- Brown rice
- Whole wheat
- Corns and oats
- Spinach , carrot, cabbage etc
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.