Insomnia or Lack of sleep, is a common sleep problem that is characterized by difficulties  in  falling asleep, remaining awake or not getting enough restorative sleep even when one has the chance to do so. It has an enormous impact on a person’s day-to-day activities and it causes

• Daytime exhaustion.
• Mood swings.
• Diminished ability to think clearly.
• Having trouble sleeping after a long night.
• Waking up too early or during the night.

Insomnia can be 

• Acute -occur within  a few days or weeks of duration.
• Chronic—lasting for several months or perhaps years.

According to AYURVEDA, this disease is known as “NIDRANAASHA” or “ANIDRA,” and it is seen as a mental and physical illness that interferes with the capacity  of an individual to get a good night sleep. Ayurvedic principles state that an imbalance between the VATA and PITTA doshas  are the main cause of insomnia or loss of sleep.

CAUSES OF INSOMNIA(LOSS OF SLEEP) IN AYURVEDA

1. VATA IMBALANCE: The neurological system is governed by the vata dosha, which is in charge of movement and communication throughout the body. Restlessness and disturbed sleep can result when VATA is exacerbated by things like stress, anxiety, an irregular lifestyle, excessive thinking or poor eating habits.
2. PITTA IMBALANCE: Pitta regulates the body’s heat and metabolism. It  can also contribute to sleeplessness. Pitta imbalances can cause impatience, rage and a racing mind, especially in the morning when they cause premature awakening.

OTHER COMMON CAUSES IN INSOMNIA

1. DIETARY HABITS: Eating heavy meals, spicy foods or caffeine right before bed might aggravate PITTA and VATA and can interfere with sleep.
2. STRESS AND ANXIETY: Increased VATA can result from mental stress, emotional disorders and an overactive mind, which can disrupt sleep.
3. LIFESTYLE FACTORS: A lack of a bedtime regimen, prolonged screen time before bed and irregular sleeping patterns can all throw off the dosha’s normal cycle.
4. ENVIRONMENTAL FACTORS: An uncomfortable sleeping environment, excessive noise or light can all interfere with sleep and increase VATA.
5. MEDICATIONS: Sleep can be disrupted by some drugs that are used to treat disorders like asthma, allergies, depression and high blood pressure.
6. MEDICAL CONDITION: Sleep can be challenging for people with diabetes, arthritis, respiratory issues and chronic pain.

TREATMENT OF INSOMNIA  IN MAURYA AYURVEDA HOSPITAL

In order to treat insomnia, Ayurveda takes a holistic approach that addresses the underlying causes of imbalances of dosha and enhances general health. Through the implementation of food modifications, herbal medicines, lifestyle modifications  and therapeutic methods, people can attain more peaceful and rejuvenating sleep. With ayurveda, physiotherapy, and acupuncture, our hospital adopts a holistic approach in managing insomnia.

The primary modes of ayurvedic treatment  given in our hospital are:

EXTERNAL TREATMENT IN AYURVEDA:

• SHIRO DHARA:

Continuously applying heated medicinal oil or other therapeutic liquids(like butter milk) to the forehead is known as shirodhara. This therapy is well known for its ability to soothe the nervous system and is quite helpful for stress alleviation. Major goals of Shiro dhara are:

• Better sleep.
• Mental clarity.
• Reduction of depression and anxiety.

Here, we routinely utilize KSHEERABALA TAILA for the same.

 

• SHIRO ABHYANGA:

Shiroabhyanga is an ayurvedic treatment that includes shoulder, neck and head massages. Deeply ingrained in Ayurvedic principles, this exercise is very helpful for balancing the mind and body, reducing tension, and encouraging relaxation.

The advantages of Shiro Abhyanga include:

• Reduction of tension and stress.
• Enhances mental clarity and the quality of sleep.

KSHEERABALA TAILA is used to perform  Shiro abhyanga.

 

• SHIRO PICHU:

Placing the cotton cloth or pad dipped in warm medicated oil in the crown of the head is known as shiro pichu. Normally KSHEERABALA TAILA is also used for the same.

Benefits:

• It promotes mental relaxation.
• It helps in the reduction of stress and anxiety.
• It calms down the nervous system.
• It’s good to manage headaches and tension.
• It improves the quality of sleep.

 

• PADABHYANGA:

An ayurvedic foot massaging method  is called  as pada abhyanga and it has several advantages;

• It improves circulation.
• It improves mental calmness and in turn provides more relaxation.
• It helps in reduction of fatigue, by relieving tension in the lower limb.
• Valiya Chandanadi Taila is usually employed  for paadabhyanga in our center because it has been found to be quite helpful at reducing stress and balancing the dosha, particularly Vata.

 

• THALAM:

Applying a medicinal paste to the center of the head is known  as thalam. The medicinal paste helps to lessen and treat illness by stimulating and acting upon nerve endings. Its benefits include: 

• Helps with sleep issues.
• Stimulates sensory channels.
• Managing elevated blood pressure.
• Reducing the prevalence of headaches including migraines and other ENT-related conditions.

KACHOORADI THALAM produces the best outcomes in this case.

 

• NASYAM:

Nasyam is the administration of herbal powders or  medicinal oil through the nose. The patient is made to lie down and then their face and head  is massaged. Following the application of steam to the face, a small amount of therapeutic oil typically two to ten drops (Marsha nasya) or  two drops (pratimarsha nasya)is administered. Following that, a light facial massage is performed. Normally Anutaila or Ksheerbala( 101) is used for the above.

Advantages of nasyam  in insomnia are:

• It improves the quality of sleep.
• It enhances the nervous system’s performance.
• Supports in the alleviation of neck, shoulder and upper back muscle spasms.
• Improves the  blood flow.
• Aids in reducing inflammation and pain.

 

INTERNAL MEDICATION GIVEN IN AYURVEDA:

Here are the few internal medicines which give the best results for this condition. These medicines should be consumed under the guidance of an ayurvedic physician. They are:

• KALYANAKA KASHAYAM TAB
• MANASAMITRAM TAB
• DRAKSHADI KASHAYAM

 

PHYSICAL THERAPY AND ITS ADVANTAGES IN INSOMNIA

1.FULL BODY RELAXATION TECHNIQUES:

For patients with persistent pain, stress or ailments like tension headaches, musculoskeletal diseases etc., relaxation techniques in physiotherapy are essential. A longer healing period may result from these diseases being made worse by muscle strain and stress.

Few Techniques in muscle Relaxation:

• Diaphragmatic Breathing.
• Guided Imagery and Visualization.
• Massage Therapy.
• Stretching  exercises.
• Progressive Muscle Relaxation.

Relaxation helps in,

• Release muscle tension.
• Increases blood flow.
• Reduces pain.
• Decreases anxiety and tension.

Thus enhances the quality of sleep.

2.STRETCHING EXERCISES:

There are 2 kinds of stretching:

• Static Stretching
• Dynamic Stretching

Key benefits of stretching are:

• Reduce Pain and Tension in muscles.
• Enhanced blood flow.
• Thus it aids with stress relief.

Hence it improves the  quality of sleep.

3.BREATHING EXERCISES:

People who are anxious often respond by breathing more rapidly. In order to help  the patients relax, our physiotherapist teaches them different breathing techniques. Thus improves the patient’s quality of sleep.

Few kinds of breathing techniques in physiotherapy for insomnia  are:

• Diaphragmatic breathing.
• Deep breathing.
• Thoracic Expansion Exercises.
• Pursed-Lip Breathing.

Benefits of breathing exercises are:

• Enhanced oxygenation.
• Expanded lung capacity.
• Lowering stress and promoting relaxation.
• Improved posture.
• Helps to attain more rest or sleep.

4.ELECTROTHERAPY:

A)TENS MACHINE:

The main objective of the electrical stimulation device known as TENS (Transcutaneous Electrical Nerve Stimulation Machine) is to reduce some clinical pain by stimulating sensory nerves.

Tens machines can be used to reduce pain and enhance sleep if a patient experiences insufficient sleep because of any type of discomfort (associated to any medical condition), such as low backache, tendonitis, tennis elbow, sciatica, etc.

People with pacemakers, heart issues, epilepsy, pregnant ladies, etc., should not use TENS.

USES OF TENS MACHINE:

• Pain Management.
• Relaxation of the muscles.
• Enhanced Circulation.

This is followed by improvement in the quality of sleep.

B)ULTRASOUND:

Ultrasound is a modality used to reduce pain , inflammation and promote healing.

USES OF ULTRASOUND :

• Reduction of pain.
• Relaxation of muscles.
• Enhanced circulation.
• Helps in tissue healing related to muscle strain, injury and issues.

And hence it aids in the quality of the sleep by managing pain and inflammation associated  with any ailments.

5.CRANIOSACRAL THERAPY:

A gentle hands-on therapeutic technique, craniosacral therapy aims to reduce stress and enhance the function of the craniosacral system, which comprises the brain, spinal cord and cerebrospinal fluid. Several methods are employed here:

• Fascia Restriction Release.
• Cranial bone balancing.
• Palpation.

Benefits of Craniosacral Therapy are:

• Pain alleviation.
• Lessens anxiety and tension.
• Enhances the function of the nervous system.
• Enhances sleep quality.
• Helps maintain proper posture.
• Strengthens the immune system.

6.MFR(MYOFASCIAL RELEASE):

A manual physiotherapy technique called Myofascial Release (MFR) is used to reduce discomfort and tension in the myofascial tissues that surround and support the body’s muscles. Patients who have pain from muscle dysfunction or tightness or who lose sleep as a result of traumas can be treated using this technique.

Techniques used here

• Direct Myofascial release.
• Indirect Myofascial Release.
• Trigger Point Release.

Advantages of Myofascial Release:

• Lessens pain.
• Increases mobility.
• Eases tense muscles.
• Aids in the healing process.
• Lessens anxiety.
• Encourages rest.

As a result, it enhances sleep patterns.

7.DEEP TISSUE MASSAGE:

 

In physiotherapy, deep tissue massage is a therapeutic approach that aims to relieve chronic pain, muscle tension, injuries and other disorders by realigning deeper layers of muscles and connective tissues. Deep tissue massage uses slower strokes and more intense pressure to reach the deeper layers of muscle and fascia, in contrast to conventional massage techniques that target the muscles on the surface.

Techniques in Deep Tissue Massages:

• Slow deep Strokes.
• Stripping.
• Friction.

Advantages of Deep Tissue Massage in  Physiotherapy:

• Relieves chronic muscle Tension
• Reduces Pain.
• Reduces inflammation.
• Relieves Stress and Anxiety.

Improves the quality of sleep that was lost as a result of chronic illnesses, pain or stress.

This method  also works well for illnesses like fibromyalgia, sciatica, postural issues, tension headaches and chronic pain.

8.MANUAL THERAPY:

The foundation of physiotherapy is manual therapy, which involves the use of hands-on techniques by physiotherapists to treat musculoskeletal pain, dysfunction etc.; and enhances general function.

Common techniques in Manual therapy:

• Joint mobilization.
• Joint Manipulation.
• Soft tissue Mobilization.
• Myofascial Release.
• Muscle Energy Techniques(MET).

Benefits of Manual Therapy:

• Alleviation of pain.
• Improved healing and circulation.
• Fixes problems with posture.
• Encourages relaxation.

Consequently, it enhances overall wellbeing, lessens pain from any medical condition and indirectly raises the quality of sleep.

ROLE OF NATUROPATHY IN INSOMNIA

1.YOGA IN LOSS OF SLEEP

 

Yoga has been acknowledged as a successful supplementary treatment for sleeplessness. Some of its advantages are:

REDUCTION OF STRESS AND ANXIETY:

• Yoga techniques that promote deep breathing and meditation lower cortisol levels, the main stress hormone which may lead to better sleep.
• Yoga promotes relaxation and lowers the flight or fight reaction, which is frequently heightened in insomnia, by activating the parasympathetic nervous system.

ADVANCES SLEEP QUALITY:

• Sleep-wake cycle regulation: By encouraging healthy sleep habits, yoga can assist in regulating the circadian rhythm, which is the body’s natural sleep-wake cycle.
• Deep Relaxation: Techniques that promote deep relaxation, including Yoga Nidra (yogic sleep), help people fall and stay asleep.

PHYSICAL ADVANTAGES:

• Muscle Relaxation: Yoga’s gentle stretches and poses ease the tense muscles, lessen physical discomfort and  prepares the body ready for sleep.
• Decrease in Sympathetic Nervous System Activity: Yoga promotes improved sleep by reducing activity in the sympathetic nervous system, which is in control of relaxing.

INCREASE OF MELATONIN PRODUCTION:

• Hormonal Balance: It has been demonstrated that yoga, particularly meditation and pranayama (breathing techniques), increases the synthesis of melatonin, the hormone that controls sleep.
• Better Sleep Onset: People who have balanced melatonin levels have an easier time falling asleep, which enhances the quantity and quality of their sleep.

MIND-BODY CONNECTION:

• Awareness and Mindfulness: Yoga helps people become more mindful and conscious of their bodies and minds. This awareness can aid in identifying and letting go of emotional and mental pressures that fuel sleeplessness.
• Breath Control: Breathing exercises or pranayama are the techniques that helps improve breath control, which can soothe the nervous system and lessen insomnia symptoms.

A HOLISTIC APPROACH; 

• Decrease in the reliance on sleep medications: Yoga can lessen the need for sleep aids, which can have negative side effects by addressing the underlying reasons of insomnia.
• Along with a healthy diet, regular exercise and mental well-being, yoga promotes a holistic approach to better health, all of which improves the sleep quality.

2.ACUPRESSURE AND ITS  APPLICATION IN LOSS OF SLEEP

 

Here, pressure is administered to specific locations (pressure points ) using the tips of the thumb or any other finger. The back of the head, the base of the skull, the face and the neck are a few pressure sites that can be utilized for insomnia. The best benefits will come from applying intense pressure to the reflux locations and massaging the sites in a circular motion.

Few tips advised by our Naturopathy doctors in insomnia are:

• Cold compress to the neck before sleep.
• Usage of Neutral wet sheet pack.
• Epsom salt neutral immersion bath before bed.
• Hot foot bath at bedtime  for 15 to 20 minutes.

AYURVEDIC DIETARY GUIDELINES FOR INSOMNIA

A natural and comprehensive remedy for insomnia can be found by implementing Ayurvedic dietary concepts into your daily practice. It is feasible to restore sound sleep without the use of medication by balancing the doshas and soothing the nervous system through appropriate dietary choices and lifestyle modifications. The underlying reasons of sleeplessness can be addressed with a combination of sattvic foods, relaxing herbs and mindful techniques, improving general health and wellbeing.

• Prefer warm, sattvic foods: According to Ayurveda, a sattvic diet encourages peace, purity, and mental clarity. Eating meals that are light and warm, helps balance the vata dosha in people who have sleeplessness. The best options are warm soups, broths and stews prepared with fresh vegetables, whole grains like rice and legumes. Steer clear of meals that are uncooked, cold or highly processed as these can aggravate vata.
• Include herbs and spices that promote sleep: In Ayurveda, certain herbs and spices are considered to encourage relaxation and enhance improves the quality of sleep. Among them are:

1. ASHWAGANDHA: An effective adaptogen that lowers stress and soothes the neurological system, which is essential for treating insomnia.
2. BRAHMI: Known for its relaxing qualities, Brahmi is a great way to encourage sound sleep and lower anxiety.
3. NUTMEG: It’s a classic herbal remedy for insomnia.
4. TURMERIC: It’s anti-inflammatory qualities can calm the body and aid to establish a  good sleep.

• Drink warm milk before bed: A traditional Ayurvedic sleep aid is a cup of warm milk, especially cow’s milk. The milk’s ability to induce sleep can be improved by adding a teaspoon of ghee (clarified butter), cinnamon or a pinch of nutmeg. These components promote calmness before bedtime and balance the Vata and Pitta doshas.
• Keep rid of caffeine, spicy and stimulating foods: These substances might cause nervous system disruptions, which makes it more difficult to fall asleep at night. Coffee, tea, chocolate and energy drinks should be avoided, especially in the evening.
• Avoid heavy and oily dinners  since these might exacerbate the VATA and PITTA doshas, causing indigestion and disrupting sleep.
• Maintain a light and early dinner routine: Ayurveda places a strong emphasis on the significance of meal timing for preserving a sound sleep schedule and digestive system. Eating a light meal around 7 p.m. helps the body to digest food effectively before bed, lowering the chance of bloating or indigestion that can disrupt sleep. The final meal should ideally consist of a bowl of warm, lightly sautéed veggies or something simple and easy to digest.
• Drink enough water, but refrain from drinking too much at night. While it’s important to stay hydrated throughout the day, consuming too much drink in the evening might cause frequent urination and can interfere with sleep. It is advised to drink warm herbal tea, particularly liquorice root tea or chamomile tea to help relax the mind and get the body ready for sleep.

 

DISCLAIMER: The information provided in this article is intended solely for educational  purposes. Treatment decisions should be made exclusively by a well-qualified Ayurvedic physician. Self-medication is strongly discouraged.