29/01/2014
Navneet Prakritik Yoga Chikitsha Dham | http://www.navneetync.com/ | 9928034400/9602859292
Insomnia ( sleeplessness )
( Dr. Ramakant Sharma )
Sleeplessness’… clinically termed as ‘insomnia’ is quite common in today’s list of ailments, which affects us physically and mentally. It occurs in 30-50 percent of general population. Approximately, 10 percent of population suffer from chronic insomnia. It affects people of all ages including children, although its more common in adults and its severity increases with the age. In general, women are affected more frequently than men . ‘National Highway Traffic Safety’ (NHTS) report says, that, about 1,00,000 auto mobile accidents happens yearly because of ‘drowsy drivers;
o Insomnia clinically defined as,
o difficulty in falling asleep or
o staying asleep or
o early awakening in morning or
o frequent awakenings during sleep and
o inability to fall asleep again, followed by functional impairment during daytime.
According to modern medical science there are different types and classification of insomnia as follows : -
Primary – Not by any known physical or mental conditions (common causes like alcohol, stress, coffee, etc.)
Secondary – By some medical conditions (like psychiatric diseases, depression is most common).
Another classification depending upon the duration of the disease follows:
Transient insomnia: Lasts for less than a week it may be due to changes in sleep environment timings of sleep or stress.
Short Term (acute) insomnia: Lasts for less than a month or 3 weeks.
Long term (chronic) insomnia: Lasts longer than a month. It may be due to some medical conditions or psychiatric diseases.
Insomnia can also be classified based on underlying causes as due to sleep hygiene, sleep disorders or stress and so on.
Causes of insomnia : -
Stress
Physical discomfort (chronic pains)
Working in different shifts
Hormonal changes in women
Deficiency of magnesium and iron
Caffeine
Cigarette smoking
Alcohol
Certain medications
Overeating at night
Nervous excitement
Overwork
Lifestyle oriented
COPD’s
Congestive Heart Failure
Obstructive Sleep Apnea
Acid reflux
Hypertension
Urinary problems
Fibromyalgia
Parkinson’s disease
Common psychiatric diseases like Depression, Psychosis, Mania, Anxiety, Hallucinations, etc.
Symptoms of Insomnia : -
Difficulty in falling asleep on most nights.
2.Feeling sleepy / tired during the day.
3.Waking up several times during sleep.
4.Impairment of physical / mental vigour.
5.Tolerance is decreased.
6.Mood changes.
7.Poor attention and concentration, poor memory.
8.Lack of energy, headache, etc.
Complications : - Of course, the complications of insomnia are not life threatening but………..
It increase the risk of automobile accidents, psychiatric diseases and certain medical conditions.
It deteriorates patient’s physical and mental health gradually
It significantly interferes with quality of life.
Some evidences says that lack of sleep can also lower your immune system or ability to fight infections.
Role of Naturopathy : -
As we all know today, stress is the main causative factor in almost all psychosomatic disorders, including insomnia. Naturopathy, with its holistic approach helps us to relax physically and mentally. It believes in body’s own recuperative power in restoring health of an individual. It works on 5 principles of nature ‘Panchmahabhootas’ treatments are designed accordingly. It detoxifies, rejuvenates our system and thereby calms our mind.
Hydrotherapy : -
• Hot food bath for 15-20 minutes at bedtime
• Leg pack overnight.
• Neutral immersion bath (with Epsom salt) at bedtime.
• Cold compress to neck before sleep.
•Neutral wet sheet pack.
Massage Therapy : -
A therapeutic massage has a very good role to play in relieving your stress, rejuvenating your system and gives you the feeling of freshness, vigour and vitality. In case of exhaustion from excessive physical, mental, nervous or muscular work. General massage relieves the sense of fatigue in a most wonderful manner in a short span of time.
A local massage to head and neck.
Rejuvenating full body massage.
Certain massage movements like touch or gentle stroking of the forehead or feet has sedative hypnotic effect.
Derivative massage o Centrifugal friction gives good sense of relaxation in treating insomnia.
Massage with colour (blue/green) charged oil or aromatic oil also give good relaxation.
Chromo therapy : -
It’s a scientific method of using coloured rays of light to treat various physical and mental health disorders. Colour has proven biological and psychological effect on all living being. It can be used in various forms as:
In case of insomnia colours, especially blue and green can be used as, blue/green coloured walls in bedroom, dim blue lights in bedroom, blue/green colour charges water drinking before bedtime can be helpful.
Exposure to blue & green coloured lights.
Massage of blue & green colour charged oils.
Visualisation of blue & green colours.
Using blue & green coloured clothing.
Drinking blue & green colour charged water.
Mud Therapy : -
There are different types of mud, but black mud (black soil) has its certain effects which are helpful in treating certain diseases. The mud for treatment should be pure, uncontaminated (free from pesticides, fertilizers), clean and finely powdered. It should be soaked in water for at least 12 hours before use.
A local mud pack on abdomen and eyes is quite relaxing.
Whereas a direct full body mud application detoxify you a sense of freshness.
Especially in case of insomnia sleeping on earth or barefoot walking in the garden or early morning walking on dew drops is beneficial.
Direct mud application on forehead is very calming in nature .
Mud pack on the spinal area is also seems to be beneficial.
Acupressure : -
It can render same effect by giving pressure with your thumb or finger tips on some particular points. Applying a firm pressure on reflux areas with circular massage on points will have good results, it can be repeated again. In case of insomnia, few points on back of head, at base of skull, on face, neck and head can be used.
Yoga Therapy : -
The complete science of Yoga, has been used for the wellbeing of human beings, down the ages. As a therapy, various yoga postures, kriyas, paranayamas, relaxation techniques and meditation are being used to treat various psychosomatic disorders.
It’s not only to treat your diseases, physical and mental but it deals with the all levels of your being / personality rendering you a long and healthy life. Yoga will increase the elimination of toxins from the body right down the cellular levels. Breathing practices allows more oxygen in the body providing clarity to the mind. It’s one of the major tools to relieve your stress and rejuvenate your body.
Aasana : -
Uttanasana
Vipreetkarni
Shirshasana
Sukhasana
Paschimottanasana
Shavasana
Sarvangasana
Halasana
Pranayama : -
Anulom vilom …………………..11 round
Chandra anulom vilom ……..11 round
Bhraamari………………………….11 round
Sheetkarii……………………………11 round
Om kaar ……………………………..11 round
Regular practice of any relaxation technique or meditation will help you to improve your sleep. ‘Yoga Nidra’ is found to be very effective in Insomnia.
The most important thing to keep in mind is stop worrying about your sleep, otherwise the worry itself is enough to keep you awake .
Dr. Ramakant Sharma
B.N.Y.S.
Navneet prakritik yog chikitsa dham
Bassi Jaipur raj.
