Health & Wellness

Neend na Aana and Stress: Ashwagandha, Tukhm-e-Kahu and a Calm Night Routine

Poor sleep and constant stress have become part of modern life in Pakistan. Load shedding, heat, long working hours, money worries and late night phone use all keep the mind busy. When you do not sleep well, everything feels harder the next day. This guide shares traditional herbs and, more importantly, the habits that help you rest.

Why can’t you sleep?

Stress, worry and overthinking
Phone and TV screens late at night
Tea or coffee in the evening
Heavy dinner late at night
An irregular routine, sleeping at different times

Herbs and foods traditionally used for calm and sleep

1. Ashwagandha (اسگند ناگوری)

Ashwagandha is traditionally used to help the body cope with stress. It is commonly taken as a small amount of powder with warm milk at night. Read our full Ashwagandha guide.

2. Tukhm-e-Kahu (تخم کاہو) / Lettuce seeds

Tukhm-e-Kahu is a classic Unani ingredient for calm and sleep. It is often used in sharbat or with other cooling seeds in summer.

3. Badam (بادام) and Magaz

Soaked almonds and the traditional “thandai” style drinks with magaz are loved in Pakistani homes, especially in summer, for a relaxed feeling.

4. Chamomile (بابونہ) tea

Babuna, or chamomile, is a gentle caffeine free tea that many people enjoy before bed.

5. Warm milk with a pinch of haldi or elaichi

A simple, comforting bedtime drink that signals to your body that the day is ending.

A calm night routine

Sleep and wake at the same time every day, even on weekends.
No tea, coffee or cola after Asr.
Eat dinner at least 2 to 3 hours before sleeping.
Put your phone away 30 to 60 minutes before bed.
Keep the room dark, quiet and as cool as possible.
Pray, read or do slow breathing: breathe in for 4 counts, hold for 4, breathe out for 6. Repeat 10 times.

Managing daily stress

Walk for 20 to 30 minutes daily, preferably outdoors
Talk to family or friends about what worries you
Limit news and social media
Take short breaks during work

When to get help

If you feel sad or hopeless most days, have lost interest in things you enjoyed, or have thoughts of harming yourself, please talk to a doctor or a mental health professional. Depression and anxiety are real, common and treatable. Asking for help is a sign of strength.

Frequently asked questions

Can Ashwagandha help me sleep?

Ashwagandha is traditionally used to help with stress, which often affects sleep. Take a small amount with warm milk at night. Avoid it in pregnancy or with thyroid or sleep medicines unless your doctor agrees.

What is Tukhm-e-Kahu?

Tukhm-e-Kahu is lettuce seed, a well known Unani ingredient traditionally used for calm and sleep, often in summer sharbat.

How many hours of sleep do adults need?

Most adults need 7 to 9 hours of sleep a night.

اردو خلاصہ

نیند نہ آنے کی بڑی وجوہات ذہنی دباؤ، رات دیر تک موبائل، شام کو چائے اور بے قاعدہ روٹین ہیں۔ اسگند ناگوری، تخم کاہو، بادام، بابونہ اور نیم گرم دودھ روایتی طور پر سکون اور نیند کے لیے استعمال ہوتے ہیں۔ روزانہ ایک وقت پر سوئیں، سونے سے پہلے موبائل دور رکھیں اور گہری سانس لیں۔ اگر اداسی یا پریشانی زیادہ ہو تو ڈاکٹر یا ماہر نفسیات سے بات کرنے میں جھجک نہ کریں۔

Shop related products

Herbal Tea & Qehwa · Herbs & Jari Booti · Dry Fruits · Seeds & Tukhm

Not sure which herb is right for you? WhatsApp us at +92 301 7531564 (Daily, 9:00 AM to 9:00 PM) for free guidance from Hakeem Rizwan Maqsood.

Important: This guide shares traditional knowledge for general awareness. It is not medical advice and herbs are not a replacement for treatment. If you are pregnant, breastfeeding, taking any medicine or have a health condition, please consult your doctor first.