10 – 14 Nights
Duration
€113 / night
From
Mandrem, North Goa
Location
Practitioner-designed
Wellness program
About This Program
Chronic poor sleep is a Vata-Pitta disturbance and a circadian rhythm, melatonin dysregulation, and hyperarousal disorder. This program systematically rebuilds the architecture of natural sleep. Ayurvedic Shirodhara and Jatamansi-Brahmi protocols calm the nervous system constitutionally. Naturopathic sleep-CBT, blue-light restriction, and magnesium repletion address the chronobiological and biochemical dimensions.
Why Ayurveda + Naturopathy
Shirodhara produces theta brainwave states (3–7 Hz) — the same frequency targeted by sleep-CBT. Ayurveda produces the state; naturopathic sleep science provides the protocol to anchor and sustain it as a daily biological rhythm.
Who should attend
- Chronic insomnia — onset and maintenance
- Medication-dependent sleep
- Shift workers and jet-lag recovery
- Screen addiction and hyperarousal
- Anxiety-driven insomnia
- Menopausal sleep disruption
A day in the program
A representative day. Your practitioner tailors the plan to your constitution and progress.
| Time | Activity | Focus |
|---|---|---|
| 6:30 am | Slow morning yoga (no stimulating practices)Gentle, grounding Hatha sequence | Y |
| 7:30 am | Sleep-tonic breakfastTryptophan-rich, magnesium-dense morning meal | D |
| 9:00 am | Shirodhara (45 min)Primary theta brainwave induction therapy | A |
| 10:30 am | Constitutional hydrotherapyCircadian rhythm regulation via temperature | N |
| 12:30 pm | Therapeutic lunch + herbal supportSerotonin-precursor rich meal | D |
| 2:00 pm | Abhyanga (grounding oils)Vata-pacifying full body massage | A |
| 3:30 pm | Acoustic sound healing (dome)Delta vibration, deepest nervous system reset | N |
| 4:30 pm | Sleep-CBT sessionNaturopathic cognitive restructuring for sleep | N |
| 6:00 pm | Yin yoga & 4-7-8 pranayamaEvening parasympathetic activation | Y |
| 9:00 pm | Ashwagandha-Brahmi milk + sleep ritualMedhya Rasayana and bedtime routine | D |
Integrated therapy protocol
The modalities woven together across your stay.
Ayurvedic Therapies
- Shirodhara (daily, 45 min)
- Shirolepa (herbal head pack)
- Talam (herbal crown application)
- Abhyanga with Vata-pacifying oils
- Nasya with Brahmi oil
- Jatamansi, Brahmi, Sarpagandha protocol
- Medhya Rasayana herbs
- Basti (Vata-calming enema, week 2)
Naturopathic Modalities
- Sleep-CBT (cognitive behavioural therapy for insomnia)
- Blue-light restriction protocol
- Constitutional hydrotherapy (circadian reset)
- Magnesium glycinate supplementation
- Melatonin precursor nutrition protocol
- Cortisol awakening response testing
- Acoustic sound therapy (delta/theta)
- Digital detox programme
Yoga & Breath
- Yin yoga (daily evening)
- 4-7-8 pranayama (pre-sleep)
- Yoga Nidra (nightly)
- Trataka (flame gazing)
- Body scan meditation
- Restorative inversions
Clinical Nutrition
- Tryptophan and serotonin precursor foods
- Magnesium-rich therapeutic diet
- Elimination of caffeine
- Circadian-aligned meal timing (stop by 7 pm)
- Ashwagandha and Jatamansi protocol
- Melatonin precursor foods
- Anti-inflammatory evening meals
- Personalised sleep supplement protocol
What you leave with
- Natural sleep onset without pharmaceutical aids
- Restorative REM and deep sleep restored
- Reduced nighttime waking and anxiety
- Melatonin rhythm re-established
- Healthy sleep hygiene routine anchored
- Long-term personalised sleep plan
Durations
Choose the length that suits you. Your total is calculated per night from the room, occupancy and dates you pick at booking.
| Duration |
|---|
| 10 nights |
| 14 nights |
Contraindications & notes
- Severe sleep apnea (CPAP required — consult physician)
- Active psychosis or mania
- Seizure disorder (modify protocols)
- Severe hypotension
