Insomnia - Ayurvedapath

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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.

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.

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