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
Types of Insomnia :
Three different types of insomnia exist: transient, acute, and chronic :
Symptoms of insomnia :
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 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
- Awakening too early in the morning.
- Feeling unrefreshed upon awakening.
- Daytime irritability, drowsiness, anxiety, and/or
Causes for Insomnia :
- In encephalitis lethargic a (brain disease), sleeplessness
continues for several.
- In uremia and high blood pressure, sleeplessness occurs.
hunger, coffee, tea and other cerebral stimulants.
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
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
(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.
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
The following tips can help improve sleep. This is called
Avoid caffeine, alcohol, or nicotine before bed.
Don't take daytime naps.
Eat at regular times each day (avoid large meals near
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
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
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.
Ayurvedic Supplements :