Infographics
Every Ayur.one infographic in one place. Share them freely: each one carries its sources.
Where stress shows up
Long-term stress
- 1MindRacing thoughts, irritability
- 2SleepTrouble falling or staying asleep
- 3HeartFaster pulse, higher blood pressure
- 4GutAcidity, bloating, changed bowels
- 5SkinAcne and eczema flare-ups
- 6MusclesTight neck, jaw and shoulders
Sources: WHO 2023; McEwen, NEJM 1998
Text version
Long-term stress shows up across the body. Mind: racing thoughts and irritability. Sleep: trouble falling or staying asleep. Heart: faster pulse and higher blood pressure. Gut: acidity, bloating and changed bowels. Skin: acne and eczema flare-ups. Muscles: tight neck, jaw and shoulders.
The stress-hormone chain
- 1BrainThe hypothalamus senses a threat
- 2PituitarySends a signal hormone (ACTH)
- 3AdrenalsGlands above the kidneys respond
- 4CortisolRaises blood sugar and alertness
Off switch: cortisol tells the brain to stop the alarm. In long-term stress, this signal weakens.
Source: Chrousos, Nat Rev Endocrinol 2009
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The stress-hormone chain (HPA axis). 1. Brain: the hypothalamus senses a threat. 2. Pituitary: sends a signal hormone called ACTH. 3. Adrenals: the glands above the kidneys respond. 4. Cortisol: raises blood sugar and alertness. Off switch: cortisol tells the brain to stop the alarm; in long-term stress this signal weakens.
The stress, anxiety and sleep loop
- StressCortisol stays high at night
- Poor sleepThe brain's alarm becomes more reactive
- AnxietySmall worries feel bigger
Sources: Chrousos 2009; AASM/SRS 2015
Text version
Stress keeps cortisol high at night, which leads to poor sleep. Poor sleep makes the brain's alarm more reactive, which feeds anxiety. Anxiety makes small worries feel bigger, which adds to stress. Breaking any one link helps the others.
The Dinacharya day
- 16 amWake with daylight
- 21 pmMain meal
- 37 pmLight, early dinner
- 410 pmSleep
- Kapha
- 6–10, twice a day
- Pitta
- 10–2, twice a day
- Vata
- 2–6, twice a day
Source: Ashtanga Hridaya, Sutrasthana 2
Text version
Ayurveda divides the day into dosha periods. Kapha: 6 to 10 a.m. and 6 to 10 p.m. Pitta: 10 a.m. to 2 p.m. and 10 p.m. to 2 a.m. Vata: 2 to 6 p.m. and 2 to 6 a.m. Suggested routine: wake around 6 a.m. with daylight, eat the main meal around 1 p.m. when digestion is strongest, a light early dinner around 7 p.m., and sleep by 10 p.m.
Stress vs anxiety
Stress
Anxiety
Cause
A response to a pressure you can name
Worry that continues without a clear trigger
How long
Usually eases when the pressure passes
Can last after the pressure has gone
How it feels
Felt as overwhelm, tension, irritability
Felt as dread, unease, “what if”
What helps
Helped by solving or reducing the pressure
Helped by calming the alarm itself
Sources: WHO 2023
Text version
Stress vs anxiety. Cause: stress is a response to a pressure you can name; anxiety is worry that continues without a clear trigger. How long: stress usually eases when the pressure passes; anxiety can last after it has gone. How it feels: stress feels like overwhelm, tension and irritability; anxiety feels like dread, unease and “what if”. What helps: for stress, solving or reducing the pressure; for anxiety, calming the alarm itself. Both share the same stress-hormone system.
The 10-step sleep reset
Build these habits
- 1.Wake at the same time every day
- 2.Get 10–20 minutes of morning daylight
- 3.Move your body during the day
- 4.Eat dinner 2–3 hours before bed
- 5.Keep the bedroom cool, dark and quiet
Drop these
- 6.Drink tea or coffee after 2 p.m.
- 7.Use screens in the last hour before bed
- 8.Use alcohol as a sleep aid
- 9.Nap longer than 20–30 minutes
- 10.Lie awake in bed for more than 20 minutes
Sources: AASM/SRS 2015; ACP 2016
Text version
Do: wake at the same time every day; get 10 to 20 minutes of morning daylight; move your body during the day; eat dinner 2 to 3 hours before bed; keep the bedroom cool, dark and quiet. Don't: drink tea or coffee after 2 p.m.; use screens in the last hour before bed; use alcohol as a sleep aid; nap longer than 20 to 30 minutes; lie awake in bed for more than 20 minutes (get up and do something calm, then return).
Three types of poor sleep
Poor sleep
Vata वात
movement
- Hard to fall asleep
- Light, broken sleep
- Racing mind at night
Pitta पित्त
transformation
- Wakes between 10 p.m. and 2 a.m.
- Feels hot or restless
- Irritable, vivid dreams
Kapha कफ
structure
- Sleeps long but wakes heavy
- Hard to get up
- Groggy mornings
Source: Charaka Samhita (traditional framework)
Text version
Ayurveda describes three patterns of poor sleep. Vata: hard to fall asleep, light and broken sleep, a racing mind at night. Pitta: waking between 10 p.m. and 2 a.m., feeling hot or restless, irritability and vivid dreams. Kapha: sleeping long but waking heavy, hard to get up, groggy mornings. This is a traditional framework, not a medical diagnosis.
How much India sleeps
Key fact
59%
of Indians get under six hours of uninterrupted sleep
Source: LocalCircles survey, 2024
Text version
59% of Indians get under six hours of uninterrupted sleep, according to a 2024 LocalCircles survey.
Ashwagandha at a glance
Ashwagandha अश्वगंधा
Withania somnifera
- Part used
- Root (most studies use a standardised root extract)
- Strength of evidence
- Moderate
- Traditional use
- A Rasayana (a herb used to support strength and resilience), traditionally given for exhaustion, poor sleep and recovery after illness. Its name means “smell of a horse”, a nod to its earthy smell and the strength it was believed to give.
- What the research shows
- Several small, short randomised trials (mostly 6 to 12 weeks, often in India) found that root extract lowered stress scores and morning cortisol compared with placebo, and a 2022 meta-analysis pooled these as a moderate benefit. The trials were small, many were industry-funded, and long-term safety is not well studied. It is a promising support, not a replacement for care.
- Who should avoid it
- Anyone who is pregnant or breastfeeding
- People with liver disease, or anyone who notices yellowing skin or dark urine while taking it
- People with thyroid conditions, as it may raise thyroid hormone levels
- People with autoimmune conditions, or taking sedatives, immunosuppressants, or diabetes or blood-pressure medicines, unless their doctor agrees
- Anyone due for surgery in the next two weeks
Sources: Phytother Res 2022; NCCIH
Text version
Ashwagandha (Withania somnifera). Part used: root. Traditional use: a Rasayana for strength, sleep and recovery. Research: small trials show lower stress scores and morning cortisol over 6 to 12 weeks; long-term safety is not well studied. Avoid if pregnant or breastfeeding, with liver disease, thyroid or autoimmune conditions, or before surgery. Ask your doctor first.