WHAT IS INSOMNIA?
Insomnia is a most common sleeping disorder characterized by difficulty falling asleep and staying asleep. People with insomnia often do not feel refreshed when they wake up. This can lead to fatigue and other symptoms. Insomnia can be acute or chronic and it may come and go. Acute insomnia lasts from one night to a few weeks and chronic insomnia occurs at least three nights a week for three months or more.
CONCEPT OF INSOMNIA ACCORDING TO AYURVEDA
Ayurveda considered sleep as one of three pillars of healthy life along with ahara [food] and brahmacharya[conscious relationship].
According to Ayurveda ahara, nidra, brahmacharya are considered trayo upsthambha. These are the important parts of life for achieving a healthy life and Nidra plays a vital role towards good health.
In Ayurveda insomnia or sleeplessness can be co-related to Anidra and it is an abnormal physiological condition that affects the quality of life. Insomnia is the most common sleeping disorder. Happiness, misery, strength, weakness, nourishment, emaciation, life, death all these factors depending on sleep. Getting enough Nidra or sleep at the right time is the nature of a healthy person.
Vitiation of vata dosha along with tamo kshaya and rajo vridhi leads to anidra. Proper sleep provides healthy life status. Anidra is an abnormal physiological and pathological condition that disturb the normal life of a person.
CAUSES OF INSOMNIA
- Stress
- Anxiety
- Unhealthy Lifestyle Factors
- Mental And Physical Health Conditions
- Hormonal fluctuations
- Sleeping environment
- Poor sleep routine
- The person suffering from chronic pain
- Neurological disorders
- Medications
- Other sleep disorders
- Having bad dreams
FAQ / ARTICLES INCLUDES / POINTS COVERED
- How to treat insomnia naturally?
- What is insomnia?
- What is insomnia in Ayurveda?
- Symptoms of insomnia.
- What is the importance of sleep in Ayurveda?
- How sleep is related to health?
- Causes for insomnia.
- Yoga postures for insomnia.
- What are the complications of insomnia?
MAJOR SYMPTOMS OF INSOMNIA
- Difficulty in falling asleep
- Fatigue and malaise
- Sleepiness or tiredness at daytime
- Difficulty in concentrating
- Difficulty focusing on a task
- Irritability and mood disturbances
- Relationship problems
- Increased errors or accidents
DO I HAVE INSOMNIA ?
If the person is having insomnia or anidra which affects the normal life and have the symptoms of:
A person will be fatigued and stressed full in his day-to-day life.
Difficulty in focusing on the task.
A person may have mood disturbances and relationship problems.
COMPLICATIONS OF INSOMNIA CAN INCLUDE
- Increases the risk of hypertension and depression.
- Destroys mood and daily work.
- Increase the risk for heart problems.
- Increases the risk of headaches and mental health problems.
- Diabetes.
- Sex problems.
- Weight gain.
- Causes health problems and worsens the already having health conditions.
- Insomnia increases inflammation and weakens the immune system.
PANCHAKARMA FOR INSOMNIA
Panchakarma therapies are helping to detoxify the body and remove the physical and mental toxins. The treatments include:
Virechana or purgation therapy
Abhyanga [body massage], Padaabhyanga [foot massage], shiro abhyanga [head massage] with medicated oils.It relieves stress, tension and relaxes the body.
Shirodhara with medicated milk and medicated oils promotes good sleep.
Thakra dhara and shiropichu are wonderful treatments for insomnia.
DIET FOR INSOMNIA AND LIFE STYLE ADVICE
Vegetarian diet:
Almonds, warm milk, wheat, rice, pulses, banana, cherries, lettuce, leafy vegetables.
Non vegetarian diet:
Fatty fish, chicken, turkey, tuna, egg.
FOOD TO AVOID WITH INSOMNIA
Caffeine, alcohol, junk foods, chocolate, spicy foods, acidic foods, energy drinks, black tea, green tea and reduce salt intake.
LIFE STYLE ADAPTATION IN INSOMNIA
Avoid smoking and alcohol intake.
Create a regular sleep pattern.
Relax completely during sleeping time.
Finish dinner 2- 3 hours before bedtime.
Avoid daytime sleep.
Practice meditation and regular exercise.
Reduce stress and adjust daily activities.
EFFECTIVE AYURVEDIC HERBS TO TREAT INSOMNIA
Ashwagandha – Withania somnifera
Brahmi – Bacopa monnieri
Shankhapushpi – Convulvulus pluricaulis
Yashtimadhu – Glycyrrhiza gablra
Sarpagandha – Rouwolfia serpentina
NATURAL AYURVEDIC REMEDIES FOR INSOMNIA
Sip warm milk before bed it stimulates the sleep-inducing hormone [melatonine].
Maintain a disciplined sleep schedule.
Have a warm water bath about 1.5 hours before sleep.
Aromatherapy and music therapy are very helpful to fall asleep.
Yoga and meditation help to relax and get good sleep.
YOGA ASANAS FOR INSOMNIA
Yoga is a form of meditative movement that combines mindfulness and concentrated breathing with physical exercises. Numerous studies have shown that yoga can improve sleep. These studies usually focus on the quality of sleep rather than the amount of sleep a person gets, because an increase in sleep may not be related to quality sleep and overall well-being. Below are some yoga poses that will help you get a good night’s sleep.
Hastapadasana – standing forward bend
Halasana – Plow pose
Baddha konasana – butterfly pose
Viparita karani – legs up the wall pose
Shavasana – corpse pose
Supta baddha konasana – reclining butterfly pose
