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Topic of the Month


Insomnia

Insomnia is defined as difficulty initiating or maintaining sleep, or both, despite adequate opportunity and time to sleep, leading to impaired daytime functioning. Insomnia may be due to poor quality or quantity of sleep.

Insomnia is very common and occurs in 30% to 50% of the general population. Approximately 10% of the population may suffer from chronic (long-standing) insomnia.

Insomnia affects people of all ages including children, although it is more common in adults and its frequency increases with age. In general, women are affected more frequently than men.

If there is one thing we hated as kids, it was being told to go to bed. It is funny how most of us can easily look back to a time when we would actually rebel against sleeping. Unfortunately, as the years go by and the responsibilities pile on, the reverse becomes true – we would like to get more sleep, but there is always work to be done and places to go.
Packed schedules and stressful lifestyles have contributed to what is often considered an epidemic of insomnia. We spend most of the day working, come back home, turn on the TV, and drift off to an uneasy sleep, waking up the next day feeling tired and groggy. There is also a reverse effect at work here – some of us look at sleep as ‘something for the weak,’ and pride ourselves on needing just a couple of hours each night. What we do not realize is that a lack of sleep – or rather, a lack of quality sleep – has a detrimental effect on our systems. You might look at sleep as ‘resting’ time for your body but that would be understating it quite a bit. Sleep is more than just giving ourselves a break – it is necessary for our mental, physical, and emotional well-being.

Types of Insomnia : 

Three different types of insomnia exist: transient, acute, and chronic :
  • Transient Insomnia lasts from one night to a few weeks but it seems longer. Most people occasionally suffer from transient insomnia due to such causes as jet lag or short-term anxiety. If this form of insomnia continues to occur from time to time, the insomnia is classified as intermittent.
  • Acute Insomnia is the inability to consistently sleep well for a period of between three weeks to six months.
  • Chronic Insomnia is regarded as the most serious; persists almost nightly for at least a month.
Symptoms of insomnia : 
 Symptoms of insomnia can be different for each individual, and people with insomnia might experience a variety of symptoms. Unfortunately, getting less sleep than you need, affects your health as much as overindulging in food or drink. While there is no ‘one-size-fits-all’ amount of sleep, most experts say that anything less than seven hours puts us at risk of impaired performance and judgment. Having said that, there are some people who are perfectly fine with just five hours of sleep, while others find nine hours to be the optimum amount.

Some signs that you do not get enough sleep are:

• Fatigue and a lack of motivation
• Irritability, aggression
• Forgetfulness
• Weight gain
• Water retention and skin problems
• Difficulty focusing at work or school

Lack of sleep does not cause only shorten health issues, but can also have long lasting consequences for your health.

Other causes for Insomnia :
  • In encephalitis lethargic a (brain disease), sleeplessness continues for several.
  • In uremia and high blood pressure, sleeplessness occurs.
  • Overeating, hunger, coffee, tea and other cerebral stimulants.
  • Weather change.
  • Worry, anxiety, fear, mental depression.

Herbs which is useful :


Brahmi (Bacopa Monnieri) :

Brahmi works as a safe and natural sedative and tranqulizing agent and hence it offers protection against convulsions and is also beneficial in insomnia. Brahmi is also useful for improving mental clarity, confidence and memory recall. For these used of Brahmi, it has been widely used by students. Brahmi has been found to be very beneficial in the treatment of anxiety neurosis and mental fatigue. It has been found to significant improve IQ levels, general ability, behavioral patterns and mental concentration in children.

Tagar (Valeriana wallichi) :

The Valerian diminishes the irritability of brain and spinal cord and is the principal remedy of insomnia especially due to nervous exhaustation and mental overwork. The CNS depressant and sedative action of Valerian finds a use in Ayurvedic therapy of delirium, insomnia, epilepsy and behavioral disorders

Ashwagandha (Withania somnifera) :

It is a first liner natural remedy for stress and anxiety. It has antioxidant and immunity enhancing propeties. The nootropic effect nourishes the brain and nerves

Lavender (Lavandula angustifolia) :

Traditionally, pillows were filled with lavender flowers to help the restless fall sleep. Scientific evidence suggests that aromatherapy with lavender slows the activity of the nervous system, improves sleep quality, promotes relaxation and lifts mood in people suffering from sleep disorders.

Diet :

  • Go for a low-salt diet
  • Avoid white-flour foods, sugar, tea, coffee,chocolate, cola drinks: alcohol, fatty foods,fried foods
  • Take the following diet Vitamin B1: Whole grain, cereals, pulses and nuts Vegetables: Lettuce, Bottle Gourd Dairy: Milk, Curd, clarified butter Seeds: Aniseed

Life style: 

The following tips can help improve sleep. This is called sleep hygiene.

Exercise: For those of you who feel too full of energy come bedtime, exercise can help you sleep better. 

Eat on time: Another consequence of a busy lifestyle is irregular meal timings. Apart from causing weight gain, eating too late at night might give you restless sleep.

Avoid stimulants: Coffee might help you get through a hectic workday but avoid caffeine, cigarettes, or any other stimulant too close to bedtime. For some people, even something as mild as green tea can keep them up for a while.

Avoid alcohol at night: A nightcap might seem like a good way of getting sleep after a long day at work, but in the long run, it will make sleep more difficult to come by. The same goes for sleeping pills – you are also putting yourself at risk of a substance abuse problem if you come to depend upon these.

Turn off that TV: No, do not just turn it down – turn it off, and then turn off the power switch. Look around your bedroom – there is probably a TV, a set-top box, a laptop, and perhaps a set of speakers – all of them fitted with bright LEDs that can be very disturbing for anyone trying to sleep. Even if you choose to leave the mains power on for your electronic devices, covering their LEDs with some tape might help alleviate this issue. For those of you awakened by the early-morning sun, a simple trick like thicker curtains can go a long way.

Keep a diary: Keeping a daily journal that also includes your sleep quality and dreams will let you assess what affects your sleep. 

Do not worry: Worrying about getting enough sleep might actually harm your sleeping pattern. For many people, waking up in the middle of the night is a common occurrence –one that should not cause any alarm. Wind down gradually: Just as we rarely jump from a sleepy state to complete alertness, winding down your evenings gradually can help your body adjust better.

Get off your bed: If you cannot sleep, it is pointless and counterproductive for you to toss and turn. Leave your bed and read something soothing or do some yoga, or meditation. Make sure that you have comfortable and firm bedding.  Make sure your pillows are not too firm and not too soft.

Meditate: This is the number one way to have a good night’s sleep as it helps you to move into a deep relaxation mode. You could also try to relax every part of your body starting with your head and moving towards your toes. Giving yourself reiki is also a good way to go to sleep.

Yoga Nidra :When you are not feeling sleepy, practice Yoga Nidra while laying down in your bed. You will slowly fall asleep.

Herbal remedy : Take 2 capsules of Nightzz Capsules at bed time which helps smooth and sound sleep. It is a safe, natural herbal food supplement.

Home remedies of Insomnia :

Take a glassful of celery juice and mix a teaspoonful of honey in it. Have this every night before going to bed. It will assure a restful sleep throughout the night.

Grind some fried cumin seed to a fine powder. Mix them with a pulp of a ripe banana. Eating this at night induces sleep.

Ayurvedic Supplements :

 Packs  

Nightzz Capsule

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Brahmi Capsule

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Ashwagandha capsule
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Stress Guard Capsule
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