Holistic wellness balances the mind, body, and spirit to promote deep, restorative sleep. Lifestyle modifications and mindfulness practices can create a strong foundation for better sleep:

1. Mindful routines: Resetting the body’s internal clock can be achieved by establishing regular sleep and wake hours.
2. Digital detox: Reducing screen time, especially before bedtime, minimises blue light exposure that interferes with melatonin production.
3. Diet and hydration: Avoiding caffeine, alcohol, and heavy meals before bed can prevent sleep disturbances.
4. Stress management: Mindfulness, breathing exercises, and yoga have been shown to ease anxiety and promote relaxation.

The Benefits of Prameya Health’s FENS Prana Sakhi is a specialised wellness program tailored to address the unique health challenges faced by women, including insomnia. “FENS” stands for Fitness, Emotional wellness, Nutrition, and Spiritual well-being – a comprehensive model designed to support holistic healing without medication.

Here’s how each pillar of the FENS approach helps improve sleep:

1. Fitness: Incorporating gentle physical activity like yoga or stretching into your day enhances sleep quality. Exercise reduces stress hormones and increases the body’s innate desire to sleep.
2. Emotional wellness: Unresolved emotions and mental stress are key contributors to insomnia. FENS Prana Sakhi emphasises counselling, journaling, and therapeutic sessions to help women healthily process emotions.
3. Nutrition: The program promotes foods rich in sleep-supportive nutrients such as magnesium, tryptophan, and B vitamins. Personalised dietary guidance ensures that nutritional gaps are filled to support hormonal balance and better sleep.
4. Spiritual well-being: Practices such as guided meditation, pranayama (breathwork), and mindfulness rituals help calm the nervous system and reduce the mental chatter that keeps many women awake at night.