Topic of the Month

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.

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, such as:

• Difficulty falling asleep, which can mean lying in bed for up to an hour or more, perhaps tossing and turning, wishing for sleep to begin.
• Awakening during sleep and having trouble getting back to sleep.
• Awakening too early in the morning.
• Feeling unrefreshed upon awakening.
• Daytime irritability, drowsiness, anxiety, and/or nonproductiveness.
  
  
  
  
  

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 also works as 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.

• Avoid caffeine, alcohol, or nicotine before bed.
• Don't take daytime naps.
• Eat at regular times each day (avoid large meals near bedtime).
• Exercise at least 2 hours before going to bed.
• Go to bed at the same time every night.
• Keep comfortable sleeping conditions.
• Remove the anxiety that comes with trying to sleep by reassuring yourself that you will sleep or by distracting yourself.

Do something relaxing just before bedtime (such as reading or taking a bath) so that you don't dwell on worrisome issues. 
Watching TV or using a computer may be stimulating to some people and interfere with their ability to fall asleep. 
If you can't fall asleep within 30 minutes, get up and move to another room. Engage in a quiet activity until you feel sleepy.

Home remedies of Insomnia :

Take a glassful of celery huice 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.

View previous articles