Nurturing motherhood - Ayurveda guide for new mothers - postnatal care in ayurveda

Ayurvedic Postnatal Care

The well-being of new mothers is at the heart of the centuries-old practice of Ayurveda.  Ayurveda offers a holistic set of guidelines on caring for new mothers and restoring the delicate balance of energies within the postpartum body. Postpartum is a transformative and reinforcing period where there is a total variation in the social environment of being a mother.

Why is postnatal care important?

The first 42 days after birth lay the groundwork for the mother and baby’s health for the next 42 years according to Ayurveda. The process of giving birth and transitioning from being pregnant to no longer pregnant is Vata Dosha aggravating. The key to postpartum care of the mother is to calm vata (the ether and air elements).The mother is full of the mobile, light, dry, and cold qualities after the loss of energy and blood and fluids, not to mention the loss of a huge space in the abdomen (previously occupied by the baby).This means that the new mother and those who are taking care of her need to create an environment and diet that is as calming, warm, and nourishing as possible.The mother needs special care after giving birth to regain the energy and strength. After pregnancy and delivery, she will change both physically and emotionally. Lots of worries and physical discomforts may affect during this postpartum period. The postpartum period, often treated with Ayurvedic care, is usually six to eight weeks from the day of your delivery. This period is considered highly sensitive and the post-partum care systems (SutikaParicharya) as per the Ayurveda plays a great emphasis on encouraging fast healing, boosting immunity and improving the production of milk.For a mother, the first few months after childbirth are crucial for postpartum recovery in Ayurveda. delivery is crucial since the uterus after expanding due to delivery, shrinks back to its normal size. Moreover, the tendons, ligaments, and muscles connected to the uterus begin to regain the power and strength lost during labor.Postpartum treatments will help you in

• Restoring your health

• To re-establish the digestive & metabolic state  of the body

• Ayurvedic treatment aims to ensure good quantity and quality of breast milk, post childbirth.

• Normalize the physiological functions & strengthening of the muscles and ligaments.

• To balance your diet & lifestyle for mothers

• Helps to improve the quality of eggs which is needed for next fertilization.

Postpartum recovery

Rest

In Ayurvedic care, new mothers and babies are advised to rest at home for 40 days or six weeks post-childbirth to avoid coming in contact with external energies.

Restoring your health

The first 6 weeks is the active care given to the new mother that focuses on restoring the mother’s physiology & psychology that have been exhausted during pregnancy and post-pregnancy time. Preventing mental stress in the mother particularly the next 4-5 months after delivery is crucial.

Re-establishing the digestion

New mothers should have freshly prepared warm, soft, and soupy foods that are easy to digest,balancevata, and restore  agni In ayurvedic medicine, the digestive fire plays an important role in postpartum recovery. Foods are rich in ghee to promote digestion, keep energy levels high, and to ensure stools are soft. Foods rich in herbs and spices are used in Ayurvedic treatment to expel gas and support lactation. should be used in the postnatal periodAccording to Ayurveda, a mother’s diet influences the quality of milk and the health of the baby. Palatable foods of liquid or semisolid consistency inclusive of all 6 tastes should be preferred.  Fiber-rich foods should be taken to avoid constipation. Take adequate amounts of pulses, nuts raisins, almonds, papaya, leafy vegetables, whole grain breads, etc. Taking 3-4 Gooseberries every day helps in improving the immunity.

Strengthening the muscles and ligaments

These women are given daily hot oil massages (abhyanga) either by a family member or an experienced lady. These massages are done with nurturing oils such as sesame, coconut, olive, etc. In Ayurvedic care, after oil massaging, hot water is used for bathing for postpartum recovery. Hot water is poured on the lower abdomen and the pelvic area. Warm water that has been boiled with Neem leaves is used for bathing other parts of the body,Postpartum massages (abhyanga) using Dhanwantaram Massage Oil are essential in the mental, spiritual & physical healing of new mothers. Not only does this process aid in internal muscular repair for the mother, but it also provides her with some much-needed relaxation time .

Belly Binding

Tummy care can be made by applying a wide belt around the waist which helps in shrinking the size of the uterus as well. The tummy should be tightly tied using herbal abdominal cloth bands. The involution of the uterus, along with getting back in shape, is an aspect of postpartum recovery in Ayurveda treatment. C-section ladies should wait at least 2 weeks before abdominal binding to ensure complete healing of the sutures. Belly binding also helps to get rid of the stomach gas. Some benefits of belly binding: promote healthy posture during breastfeeding, gently push the stomach muscles back together, reposition the womb, and reduce stretch marks.

Enhancing breast milk

Spices are healing and should be included in every meal. Spices such as fenugreek, cumin, cinnamon, cardamom, shatavari and fennel will be very good allies to restart your digestion and promote breast milk production (lactation).Helps to improve the quality of eggs:-Ayurvedic herbal combinations are effectively useful to improve the quality of eggs and manages with postpartum depression , like Satavari Gulam, Puli lehyam, Dashamoolarishtam,Jeerakarishtam, Ashokarishtam, Dhanwantharamgulika Lie in bed as much as possibleThe sub-dosha of Vata: Apana, which allowed the expulsion of the baby, is a movement that goes down. Your body, your uterus and all your organs and systems need time to find their places. Give it time. According to Ayurveda, a few days is not enough for postpartum recovery, the gravity of the standing posture can be intense on the body for at least a month.

What is the Ayurveda for the first 40 days after birth?

In Ayurveda, the first 40 days after childbirth, known as the postpartum period or "Sutika Kala," are considered a crucial time for the mother's recovery and bonding with the newborn. Ayurvedic postpartum care focuses on supporting the mother's physical and emotional well-being, promoting healing, replenishing energy, and restoring balance after childbirth. Here are some key aspects of Ayurvedic postpartum care during the first 40 days:

·       Rest and Recovery: The mother is encouraged to rest as much as possible during the postpartum period to allow her body to recover from childbirth. Adequate rest helps replenish energy, promote healing, and support hormonal balance.

·       Herbal Support: Ayurvedic herbs and formulations may be used to support the mother's postpartum recovery and well-being. Herbs such as Shatavari, Ashwagandha,, and Dashamoola are commonly used to nourish and strengthen the body, promote hormonal balance, and support lactation. Herbal teas, tonics, and herbal oils may be used as part of postpartum care.

·       Abhyanga (Ayurvedic Oil Massage): Gentle oil massage with warm herbal oils is a traditional practice in Ayurveda for postpartum care. Abhyanga helps soothe sore muscles, improve circulation, promote relaxation, and support the mother's overall well-being. Massaging the abdomen, lower back, and limbs with warm herbal oils can also help tone and nourish the skin, promote healing, and reduce stress.

·       Avoiding Stress: Stress can negatively impact postpartum recovery and lactation. It's essential to create a supportive and nurturing environment for the mother, minimize stressors

·       Warmth and Nourishment: Ayurveda emphasizes the importance of warmth and nourishment for the mother during the postpartum period. Warm, nourishing foods and beverages, such as soups, porridges, herbal teas, and warm milk with spices like ginger and turmeric, are recommended to support digestion, strengthen the digestive fire (agni), and promote healing.

·       Balanced Diet: The mother's diet during the postpartum period should focus on nutrient-rich foods that are easy to digest and provide essential nutrients for recovery and lactation. Foods such as cooked grains, lentils, vegetables, fruits, nuts, seeds, ghee, and dairy products are recommended. Avoiding spicy, fried, and overly processed foods can help support digestive health and prevent discomfort.

·       Gradual Resumption of Activities: While rest is crucial during the early postpartum period, gentle movement and activities can be gradually reintroduced as the mother's strength and energy levels improve. Avoiding strenuous activities and overexertion is important to prevent fatigue and support optimal recovery.

·       Emotional Support: The postpartum period can be emotionally challenging for new mothers, and it's essential to provide emotional support and reassurance during this time.

·       Breastfeeding Support: Breastfeeding is encouraged in Ayurveda as it provides essential nutrients for the newborn and helps strengthen the bond between mother and baby.

What is the first meal after giving birth Ayurveda?

In Ayurveda, the first meal after giving birth, also known as "sutika ahara," is considered crucial for the mother's recovery and postpartum healing.

·       Easy-to-Digest Foods: The first meal should consist of easily digestible foods that are gentle on the digestive system. Cooked grains such as rice or barley, well-cooked lentils or dal, and cooked vegetables are commonly recommended

·       Warm and Nourishing: The meal should be warm, freshly prepared, and nourishing to help replenish the mother's energy and support her recovery. Warm soups, stews, or porridges made with nutrient-rich ingredients are ideal choices.

·       Balanced Flavors: Ayurveda emphasizes the importance of including a balance of all six tastes (sweet, sour, salty, bitter, pungent, and astringent) in meals to promote overall health and satisfaction.

·       Use of Ghee and Spices:Ghee (clarified butter) is often used in Ayurvedic postpartum recipes for its nourishing and rejuvenating properties. Adding ghee to foods helps enhance their flavor and promotes easy digestion. Additionally, warming spices such as ginger, turmeric, cumin, and fenugreek may be included to aid digestion, reduce inflammation, and support postpartum recovery.

·       Avoidance of Gas-Producing Foods:Foods that are known to produce gas or bloating, such as beans, cabbage, cauliflower, and broccoli, are typically avoided in the first postpartum meal to prevent discomfort and support digestive ease.

What is the Indian tradition for 40 days after birth?

·       In Indian tradition, the postpartum period, particularly the first 40 days after childbirth, holds great significance for the mother and newborn. Various cultural practices and rituals are observed during this period across different regions and communities

·       Rest and Seclusion:The mother and newborn are often encouraged to stay indoors and avoid unnecessary outings during the first 40 days after childbirth. This period of seclusion allows the mother to rest, recuperate, and bond with her newborn in a quiet and protected environment.

·       Ayurvedic Practices: Ayurvedic principles and remedies may be incorporated into postpartum care to promote healing, balance, and well-being. This may include herbal preparations, warm oil massages (abhyanga), and dietary recommendations tailored to the mother's constitution and needs.

·       Celebratory Rituals: Despite the emphasis on rest and seclusion, the birth of a child is a joyous occasion, and various rituals and ceremonies may be observed to celebrate the new arrival. This may include naming ceremonies, blessings from elders, and traditional rituals to invoke blessings for the health and prosperity of the mother and child.

·       Religious Observances: Depending on religious and cultural beliefs, specific religious ceremonies or prayers may be performed during the postpartum period to seek blessings for the well-being of the mother and newborn.

What food is good for mother after delivery?

After delivery, it's essential for a mother to focus on nourishing foods that support her postpartum recovery, provide energy, and promote milk production if she is breastfeeding.

·       Iron-rich Foods: Iron is important for replenishing blood loss during delivery and preventing postpartum anemia. Include iron-rich foods such lentils, beans, tofu, spinach, fortified, and dried fruits in the diet.

·       Calcium-rich Foods: Calcium is essential for bone health and milk production. Incorporate calcium-rich foods such as dairy products (milk, yogurt, ), leafy greens (spinac), almonds, sesame seeds.

·       Whole Grains: Choose whole grains over refined grains to provide sustained energy and dietary fiber for digestive health. Good options include brown rice, quinoa, oats, barley, whole wheat bread, and whole grain pasta.

·       Fruits and Vegetables: Aim to include a variety of colorful fruits and vegetables in meals and snacks to provide essential vitamins, minerals, antioxidants, and fiber.

·       Traditional Postpartum Foods: In many cultures, traditional postpartum foods are believed to support healing and recovery. These may include soups, stews, porridges, and herbal concoctions made with nutrient-rich ingredients, warming spices, and herbs.

·       Postpartum Herbal Tonics:Some herbal tonics and supplements are specifically formulated to support postpartum recovery and lactation. These may include herbs such as shatavari, fenugreek, ginger, and fennel, which are believed to support hormonal balance and milk production.

What is the Ayurvedha treatment after delivery?

Ayurvedic postpartum care, known as "Sutika Paricharya" or "Sutika Kala," focuses on supporting the mother's physical and emotional well-being, promoting healing, and restoring balance after childbirth.

·       Dietary Recommendations: Ayurveda emphasizes the importance of a nourishing and balanced diet during the postpartum period to support the mother's recovery, replenish energy, and promote lactation. Dietary recommendations may include:

-         Warm, cooked foods that are easy to digest, such as soups,  porridges, and cooked grains.

-         Nutrient-rich foods that are high in protein, vitamins, and minerals

-         Healthy fats from sources such as ghee (clarified butter), coconut oil, to support hormonal balance and lactation.

-         Avoiding processed foods, refined sugars, spicy foods, and heavy, difficult-to-digest foods that may aggravate digestion and disrupt hormonal balance.

·       Herbal Remedies: Ayurvedic herbs and formulations are commonly used to support postpartum recovery, promote healing, and address specific concerns such as fatigue, hormonal imbalance, and digestive issues. Commonly used herbs and formulations may include:

-         Shatavari (Asparagus racemosus): A rejuvenating herb that supports hormonal balance, enhances lactation, and promotes overall well-being.

-         Dashamoola: A blend of ten roots that helps strengthen the body, reduce inflammation, and support recovery after childbirth.

-         Ashwagandha (Withania somnifera): An adaptogenic herb that helps reduce stress, support energy levels, and promote vitality.

-         Guduchi (Tinospora cordifolia): An immunomodulatory herb that supports immune function and aids in postpartum recovery.

-         Herbal tonics and formulations tailored to the mother's specific needs and imbalances, such as Rasayanas (rejuvenative formulas) and Chyawanprash (a nutritive herbal jam).

·       Abhyanga (Ayurvedic Oil Massage) Gentle oil massage with warm herbal oils is a traditional practice in Ayurveda for postpartum care. Abhyanga helps soothe sore muscles, improve circulation, promote relaxation, and support the body's natural healing processes. Massaging the abdomen, lower back, and limbs with warm herbal oils can also help tone and nourish the skin, promote lymphatic drainage, and reduce stress.

·       Breastfeeding Support: Ayurveda encourages and supports breastfeeding as it provides essential nutrients for the newborn and helps strengthen the bond between mother and child.

·       Emotional and Mental Well-being:Postpartum emotional and mental well-being are equally important in Ayurveda. Practices such as mindfulness, meditation, pranayama (breathing exercises), and gentle yoga can help reduce stress, promote relaxation, and support emotional balance during the postpartum period. Emotional support from family members, friends, and healthcare providers is also crucial for the mother's overall well-being.

·       Rest and Relaxation: Adequate rest and relaxation are essential for postpartum recovery in Ayurveda. The mother is encouraged to prioritize rest, minimize stressors, and listen to her body's signals for rest and nourishment. Support from family members and caregivers with household chores and childcare duties allows the mother to focus on her recovery and bonding with her newborn.

What is Ayurvedic diet for post delivery?

The post-delivery period, known as "postpartum" or "postnatal" in Ayurveda, is a crucial time for a new mother's recovery and rejuvenation.

·       Warm and Cooked Foods: In Ayurveda, warm and cooked foods are considered easier to digest and more nourishing than raw or cold foods. Prioritize freshly prepared meals that are warm in temperature to support digestion and comfort.

·       Ghee (Clarified Butter): Ghee is highly valued in Ayurveda for its nourishing and rejuvenating properties. It is commonly used in postpartum recipes to promote healing, support lactation, and provide essential fatty acids.

·       Easy-to-Digest Grains:Cook grains with warming spices like cumin, coriander, and turmeric to enhance digestibility and flavor.

·       Digestive Spices: Incorporate digestive spices such as ginger, cumin, coriander, fennel, and ajwain into postpartum dishes to enhance digestion, reduce gas and bloating, and support overall digestive health.

·       Balanced Meals: Aim for balanced meals that include a variety of nutrients, including carbohydrates, proteins, healthy fats, vitamins, and minerals. Incorporate a rainbow of colorful fruits and vegetables to ensure a diverse range of nutrients.

·       Rest and Relaxation: Allow yourself time to recover physically and emotionally, and seek support from family members, friends, and caregivers as needed.

Breastfeeding: How can I establish a good milk supply and ensure my baby is well-nourished?

Establishing and maintaining a good milk supply is crucial for breastfeeding success and ensuring that your baby receives optimal nutrition.

·       Breastfeed Early and Often: Initiate breastfeeding as soon as possible after birth, ideally within the first hour. Frequent breastfeeding stimulates milk production and helps establish a strong milk supply.

·       Nurse on Demand:. Responding promptly to your baby's hunger signals helps establish a responsive breastfeeding relationship and ensures that your baby receives enough milk.

·       Stay Hydrated and Nourished: Drink plenty of fluids, such as water, herbal teas, and lactation-supporting beverages, to stay hydrated.. Include foods known to support lactation, such as oats, fenugreek, fennel, and leafy greens.

·       Take Care of Yourself: Prioritize self-care and rest to support your physical and emotional well-being during the postpartum period. Adequate rest, relaxation, and support from family members and caregivers can positively impact breastfeeding success and milk supply.

·       Avoid Supplementing with Formula: To establish and maintain a good milk supply, avoid supplementing with formula unless medically necessary.

Can lower abdomen and gluteal region be massaged with oil after delivery?

Yes, massaging the lower abdomen and gluteal region with oil after delivery can be beneficial for postpartum recovery.

·       Timing: In the immediate postpartum period, particularly within the first few days after childbirth, the focus should primarily be on rest and recovery. It's generally recommended to wait until any perineal tears or incisions have healed and the mother feels comfortable before beginning abdominal and gluteal massage.

·       Gentle Techniques: When massaging the lower abdomen and gluteal region after delivery, use gentle and soothing techniques to avoid putting excessive pressure or strain on the body.

·       Avoiding the Uterus: If the mother has recently given birth, it's important to avoid massaging directly over the uterus, especially if there is any tenderness or discomfort. Instead, focus on massaging the surrounding abdominal muscles and the area above and below the uterus.

·       Use of Herbal Oils:Ayurvedic herbal oils such as dhanwantharam thailam ,Mahanarayan oil or Dashamoola oil may be used for postpartum massage to enhance the healing benefits. These oils contain a blend of herbs that help soothe sore muscles, reduce inflammation, and promote overall well-being. Warm the oil slightly before applying it to the skin for a more comfortable and soothing massage experience.

·       Consultation: Before starting postpartum massage, it's advisable to consult with a qualified healthcare provider or Ayurvedic practitioner, especially if the mother has any specific health concerns or medical conditions. They can provide personalized guidance and recommendations based on the individual's unique needs and circumstances.

Digestive Issues: How can I address postpartum digestive problems using Ayurvedic remedies?

·       Follow a Balanced Diet

·       Eat Mindfully

·       Stay Hydrated

·       Use Digestive Spices

·       Stay Active

·       Herbal Remedies: Herbs such as triphala, ginger, licorice, ajwain, and fennel are commonly used to support digestion, relieve constipation, and soothe digestive discomfort.

How to treat postpartum depression?

Postpartum depression (PPD) is a serious condition that affects some women after giving birth. It's crucial to seek professional help if you or someone you know is experiencing symptoms of PPD. Here are some common approaches to treating postpartum depression:

·       Practising abhyanga therapy

·       By support groups

·       Medications

·       Self care

·       Sleep management

·       Mindfulness and relaxation therapy

Hormonal Changes: What hormonal changes can I expect after childbirth, and how might they impact my health? 

After childbirth, your body undergoes significant hormonal changes as it transitions from pregnancy to the postpartum period. These hormonal fluctuations play a crucial role in supporting breastfeeding, promoting uterine involution  and regulating various physiological functions.:

·       Decrease in Pregnancy Hormones:Following childbirth, levels of pregnancy hormones such as estrogen and progesterone rapidly decline. This hormonal shift triggers the onset of lactation, stimulates uterine contractions (involution), and prepares the body for the postpartum recovery process.

·       Prolactin: Prolactin is the hormone responsible for milk production and breastfeeding. After childbirth, prolactin levels rise, signaling the body to produce breast milk and support breastfeeding. Increased prolactin levels may contribute to feelings of bonding and nurturing towards your baby.

·       Oxytocin: Oxytocin, often referred to as the "love hormone" or "bonding hormone," plays a crucial role in uterine contractions during labor and delivery. After childbirth, oxytocin continues to be released during breastfeeding, helping to facilitate milk let-down (the release of milk from the breast) and promoting maternal-infant bonding.

·       Cortisol:Cortisol, the primary stress hormone, may be elevated during the postpartum period due to the physical and emotional demands of childbirth, sleep deprivation, and adjustments to motherhood. Elevated cortisol levels can contribute to feelings of stress, anxiety, and fatigue.

·       Thyroid Hormones: Thyroid hormones, including thyroxine (T4) and triiodothyronine (T3), may undergo fluctuations during the postpartum period. Some women experience temporary thyroid imbalances, such as postpartum thyroiditis, characterized by hyperthyroidism followed by hypothyroidism. Thyroid imbalances can impact energy levels, mood, metabolism, and overall well-being.

·       Estrogen and Progesterone Rebalancing: While estrogen and progesterone levels decrease significantly after childbirth, they gradually begin to rebalance over time. Fluctuating estrogen and progesterone levels may contribute to postpartum symptoms such as mood swings, emotional sensitivity, and changes in libido.

·       Melatonin: Melatonin, the hormone responsible for regulating sleep-wake cycles, may be disrupted during the postpartum period, especially due to frequent nighttime feedings and irregular sleep patterns. Disrupted melatonin levels can affect sleep quality and contribute to postpartum fatigue and mood disturbances

Postpartum Recovery: How can I promote healing after childbirth using Ayurvedic remedies?

Ayurveda offers a holistic approach to postpartum recovery, focusing on promoting physical, emotional, and spiritual well-being during the postpartum period. Here are some Ayurvedic remedies and practices to promote healing after childbirth:

·       Warm Oil Massage (Snehana):Abhyanga, or warm oil massage, is a traditional Ayurvedic practice that helps promote relaxation, reduce muscle tension, improve circulation, and support the body's natural healing process. Use warm sesame oil or specialized Ayurvedic postpartum oils to massage the entire body, focusing on the abdomen, lower back, hips, and feet. Gentle abdominal massage can also help support uterine involution and alleviate postpartum discomfort.

·       Nourishing Diet: Follow a nourishing and balanced diet that supports postpartum recovery and breastfeeding. Include warm, cooked foods that are easy to digest, such as soups, stews, cooked grains, vegetables, lean proteins, and healthy fats. Incorporate Ayurvedic spices such as turmeric, cumin, coriander, ginger, and fenugreek, which have healing properties and support digestion.

·       Herbal Remedies: Ayurvedic herbs and herbal formulations can help support postpartum recovery, balance hormones, boost immunity, and promote lactation. Common postpartum herbs include shatavari, ashwagandha, fenugreek, fennel, ginger, and turmeric. Consult with an Ayurvedic practitioner for personalized recommendations and guidance on herbal remedies.

·       Rest and Relaxation:Prioritize rest and relaxation to support physical and emotional healing during the postpartum period. Allow yourself time to rest, recuperate, and bond with your baby. Practice gentle yoga, meditation, deep breathing exercises, or mindfulness techniques to promote relaxation and stress relief.

·       Avoid Overexertion:Listen to your body and avoid overexertion or excessive physical activity during the postpartum period. Allow yourself time to heal and gradually increase your activity level as you regain strength and energy.

Sleep and Rest: What are Ayurvedic tips for improving sleep patterns during the postpartum period?

During the postpartum period, sleep can be challenging due to the demands of caring for a newborn. However, getting adequate rest is crucial for the mother's physical and emotional well-being. Ayurveda offers several tips for improving sleep patterns during the postpartum period:

·       Follow a Routine: Establishing a consistent sleep schedule can help regulate your body's internal clock and improve sleep quality. Aim to go to bed and wake up at the same time each day, even if your sleep is interrupted by your baby's needs.

·       Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal to your body that it's time to wind down. This can include gentle yoga or stretching, meditation, deep breathing exercises, or taking a warm bath with soothing essential oils.

·       Optimize Sleep Environment: Create a comfortable and conducive sleep environment that promotes relaxation and restorative sleep. Ensure your bedroom is dark, quiet, and cool, and invest in a supportive mattress and pillows. Consider using white noise machines or earplugs to block out disruptive noises.

·       Limit Screen Time: Reduce exposure to screens, such as smartphones, tablets, computers, and televisions, at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep-wake cycles.

·       Avoid Stimulants: Limit consumption of caffeine and other stimulants, especially in the afternoon and evening. Instead, opt for caffeine-free herbal teas or warm milk with calming spices like nutmeg or cardamom.

·       Eat Light Dinner: Avoid heavy or spicy meals close to bedtime, as they can disrupt digestion and interfere with sleep. Opt for light, easily digestible foods for dinner, such as soups, stews, cooked vegetables, and whole grains.

·       Practice Abhyanga: Gentle self-massage with warm herbal oils, known as Abhyanga, can help relax the body and mind, reduce tension, and promote better sleep. Massage your body with warm oil before bedtime, paying attention to areas of tension or discomfort.

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