Rediscover Restful Nights with Our Sleep Management Program (3 Days)

Wake Up Refreshed and Energized—Sleep Better, Live Better

Say goodbye to restless nights with a personalized Sleep Management Program. Learn effective strategies to improve sleep quality, reset your body clock, and wake up feeling rejuvenated. Experience deeper, more restorative sleep while boosting your overall health and energy levels. Start your journey to better sleep and vibrant mornings today!
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Day 1: Detox and Relaxation

Time Activity Details Benefits
6:30 AM Herbal Detox Drink A soothing drink of Ashwagandha- Brahmi- and Tulsi tea Calms the nervous system and prepares the body for detoxification.
7:00 AM Yoga for Relaxation Gentle poses like Balasana (Child's Pose) and Shavasana (Corpse Pose) combined with deep breathing exercises Reduces stress- relaxes muscles- and prepares the mind for calmness.
8:30 AM Personalized Breakfast Light meal: Steamed vegetables- herbal chutney- and warm porridge tailored to the individual’s dosha Nourishes the body and promotes balanced energy.
10:00 AM Abhyanga (Oil Massage) A full-body massage with calming oils like sandalwood- jatamansi- or sesame to stimulate circulation and relax the nervous system Eases tension- reduces physical stress- and promotes mental calmness.
11:30 AM Nasya Therapy (Nasal Detox) Application of Anu Taila to cleanse the sinuses and balance mental energy Clears toxins from the head region- relieves stress-induced headaches- and promotes mental clarity.
1:00 PM Personalized Detox Lunch A dosha-balancing meal: Khichdi with ghee- lightly steamed vegetables- and a side of herbal chutney Supports digestion and detoxification-preparing the body for restful sleep.
3:00 PM Shirodhara (Oil Therapy) Warm Brahmi or jatamansi oil is poured continuously on the forehead to calm the nervous system Reduces anxiety- promotes deep relaxation- and enhances mental clarity.
5:00 PM Guided Evening Meditation Focused on mindfulness and body awareness to promote emotional relaxation Reduces mental clutter- improves focus- and prepares the mind for better sleep.
7:30 PM Light Dinner A simple meal: Vegetable broth with cumin- a small portion of rice- and herbal tea with chamomile Calms digestion- relaxes the body- and aids sleep preparation.

Day 2: Balancing Doshas and Enhancing Relaxation

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Triphala and mint tea to support digestion and toxin elimination Detoxifies the digestive system and prepares the body for therapies.
7:00 AM Yoga for Stress Reduction Poses like Setu Bandhasana (Bridge Pose)- Viparita Karani (Legs-Up-The-Wall Pose)- and deep belly breathing exercises Calms the mind- improves circulation- and relieves stress-induced tension.
8:30 AM Personalized Breakfast Warm porridge with nuts- a small portion of fresh fruits- and calming herbal tea Nourishes and supports energy while balancing the doshas.
10:00 AM Pinda Sweda (Herbal Bolus Therapy) Warm poultices filled with calming herbs like jatamansi- vetiver- and camphor applied to the body Relaxes muscles- promotes circulation- and soothes the mind.
1:00 PM Personalized Detox Lunch Light quinoa salad- lentil soup- and steamed vegetables with cumin and turmeric Balances digestion and provides nourishment for energy restoration.
3:00 PM Shirodhara (Oil Therapy) Continuation of Shirodhara with herbal oils like Brahmi or jatamansi Deepens relaxation- enhances mental clarity- and prepares the body for restorative sleep.
5:00 PM Sound Healing Therapy A session with Tibetan singing bowls to balance the body’s energy and calm the nervous system Aligns chakras- reduces stress- and improves emotional balance.
7:30 PM Light Dinner Simple meal with vegetable stew- cumin rice- and warm almond milk with a pinch of turmeric Prepares the body for deep sleep- relaxes digestion- and reduces stress.

Day 3: Integration and Sustainable Practices

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Lemon and honey tea with a pinch of cinnamon to rejuvenate the mind and body Refreshes the body- boosts metabolism- and clears toxins.
7:00 AM Yoga Nidra (Yogic Sleep) A 30-minute guided practice focusing on deep relaxation and restoration Promotes emotional balance- reduces anxiety- and prepares the body for sustainable sleep.
8:30 AM Personalized Breakfast Porridge with flaxseeds- seasonal fruits- and herbal tea to energize the body Nourishes and energizes while maintaining digestive balance.
10:00 AM Abhyanga (Oil Massage) Final full-body massage with jatamansi or brahmi oil for complete relaxation Relieves residual tension- nourishes the body- and promotes vitality.
1:00 PM Personalized Detox Lunch Light meal including lentil soup- steamed greens- and herbal chutney Balances digestion and provides energy for mental and physical rejuvenation.
3:00 PM Lifestyle Coaching Session A workshop on maintaining a sleep-friendly lifestyle with practical tips- stress management- and daily routines Equips participants with long-term strategies for maintaining good sleep hygiene.
5:00 PM Closing Meditation Guided meditation with positive affirmations to integrate the program’s benefits Reinforces relaxation- promotes mental clarity- and prepares for long-term wellness.
7:30 PM Light Dinner Vegetable broth- cumin rice- and chamomile tea Provides a calming end to the day- aiding restful sleep.