What is insomnia?
Insomnia (or sleeplessness) is a sleep disorder in which a person is unable to fall asleep or does not get enough sleep. Many people regularly experience problems when they go to bed but cannot fall asleep. They may also wake up during the night and not be able to return to sleep. This causes a disruption in the sleep pattern, resulting in a person not being sufficiently rested or relaxed upon awakening. This can manifest as a recurrence of disturbed and light sleep. The condition has a significant impact on a person's productivity and quality of life. Insomnia is a standalone condition but can also be a symptom of various systemic and psychological conditions. Furthermore, a lack of sleep itself can lead to psychological and systemic conditions. Insomnia is the Sanskrit word for "Nidra-naasha'. In Ayurveda it is described as a condition caused by damage to the Vata dosha (one of the three biohumors). Insomnia can be acute, chronic, or temporary.
Cause
Vata, Pitta and Kapha These are the three biohumors that regulate all bodily functions. A normally functioning Kapha ensures healthy sleep, while increased Vata and decreased Kapha can cause various types of insomnia for different reasons.
Satwa, Raja and Tama These are the three qualities of the mind. Tama is essential for healthy sleep, while Raja is responsible for interrupted sleep and early awakening. In most patients, insomnia is a symptom of a systemic or psychological disorder. Fifty percent of diagnosed cases of insomnia involve psychological problems in which the mind's Raja is elevated. Psychological factors such as fear, anxiety, anger, envy, tension, stress, and so on, increase this Raja quality of our psyche, which in turn leads to difficulty falling asleep and insomnia.
In conditions such as hyperthyroidism (overactive thyroid), rheumatoid arthritis, restless legs syndrome (RLS), premenstrual syndrome (PMS), and menopause, Vata is elevated. These conditions often lead to insomnia. Other conditions that can cause insomnia include decreased Kapha due to an improper diet and malnutrition, weakness from various acute causes, chronic exhaustion, and degenerative diseases.
Indigestion, heartburn, frequent urination, and so on can also disrupt a healthy night's sleep, as can pain, an unhygienic sleeping environment, loud noises, bright lights, disruptions to the circadian rhythm from night shifts, late-night parties, jet lag, and so on, all of which can cause insomnia.
Treatment
All the aforementioned causes directly or indirectly increase Vata and Raja and reduce Kapha, and can lead to insomnia. Treatment for insomnia consists of removing the cause (calming Vata dosha and Raja) and restoring the normal balance of the Kapha and Tama properties of the body. spirit. Depending on the cause, various tools are available to achieve this balance. As mentioned earlier, insomnia is often a secondary symptom of systemic or psychological conditions. Diagnosing the underlying cause of the sleep disorder is therefore crucial and the very first step in its treatment. A thorough history and a thorough physical, systemic, pathological, and psychological examination of the patient are essential for an accurate diagnosis. Once the diagnosis is established, treating and eliminating the underlying cause is the best course of action.
An underlying condition isn't always the cause of insomnia. The dosha can also be disrupted by unhealthy eating habits, poor lifestyle, and seasonal factors. Our bodies have a natural alarm system that signals even the slightest imbalance in our bio-humors. Ignoring these minor disruptions to the dosha balance or not taking proper care of them ultimately leads to a buildup of problems and a worsening of the complaint(s)/condition(s), which then leads to insomnia. Consult your Ayurvedic doctor for dietary advice and tips to improve your lifestyle. Your Ayurvedic specialist can also advise you on daily and seasonal lifestyle habits based on your overall health. This helps both prevent and cure insomnia.
When treating insomnia and sleep problems, it's also important to consider several environmental and health factors. The natural balance of the dosha is Kapha. This is dominant at a young age and tends towards Vata as we age. This means that in old age (especially from the age of sixty onwards), there is a natural tendency to sleep less. People who naturally have a more dominant Vata dosha are more likely to suffer from Vata disorders, including insomnia. Dosha dominance usually changes with the changing seasons. In winter, nights are longer, which often leads to longer sleep. In summer, people naturally sleep less due to the short nights and brighter sunlight during the day. During the rainy season, the Vata dosha is usually weakened, and you are at greater risk of Vata disorders, including insomnia. At night, Kapha and Tama naturally balance. Our biological clock regulates our day and night rhythm based on our daily habits. A disturbance in our natural rhythm easily throws the dosha out of balance and causes problems falling asleep and waking up prematurely.
Diet
A good diet is a good step towards healthy sleep. Each food has its own specific effect on the dosha balance in the body. Foods like buffalo milk naturally increase Kapha and Tama. Other foods, such as raw onions, increase Raja. Coffee, tobacco, nicotine, etc., on the other hand, increase Vata and Raja, while sesame oil lowers (calms) the Vata dosha. For healthy people, overeating is generally discouraged as it often leads to increased Tama. However, people who suffer from insomnia have a Tama and Kapha deficiency due to increased Vata and Raja. Therefore, if you have insomnia, it is important to eat foods that promote Tama and Kapha (especially in the evening). Foods that promote Vata and Raja are best avoided. Consult an Ayurvedic practitioner for a recommendation for a diet specifically tailored to your symptoms. Every food influences Tama or Kapha in one way or another. Professional advice from an Ayurveda specialist is therefore always recommended before switching to a new diet.
Other therapies
Besides eliminating the underlying cause, there are also several specific therapies and treatments that are effective in treating insomnia. These therapies restore the dosha imbalance and are popular among Ayurvedic specialists. Here are some treatments: Shirodhara is an Ayurvedic treatment that consists of a head watering in which medicinal liquid such as medicinal oil, milk, buttermilk, Kanji, etc. is poured over the forehead for 10 to 20 minutes while lying down. Shirobhyanga is a specialist and therapeutic head massage to treat psychological or mental problems. Medicinal oils are used that can work well on the head, scalp, and hair during the massage. In addition, there is Basti. Basti is a enema with medicinal oils and herbal extracts that are administered to calm the Vata. Furthermore, Netra Tarpana a therapy in which the eyes be treated to alleviate stress complaints. In Anjana the eyes are treated with medicinal Kajal to induce sleep. Abhyanga is a massage of the whole body with medicinal oil and at Udwartana the whole body becomes scrubbed with healing powders after an Abhyanga massage. Furthermore, Snana, It baths in normal or medicinal water that has been heated to a pleasant temperature. And finally, there is the Padabhyanga, An foot massage with medicinal oils where the feet can be massaged with a special bowl made of one or more metals, to promote sleep.
All these treatments can be used individually or in combination with appropriate lifestyle and dietary advice to calm Vata and reduce Raja. The added special herbs and techniques increase Kapha and Raja, allowing you to sleep better and experience less insomnia. Despite the treatments described above (some of which can easily be applied at home), insomnia is a condition that requires specialist support. Therefore, always consult a qualified Ayurvedic practitioner for advice on the right treatment, techniques, and medicinal remedies. Based on your specific complaints, general health, (in)tolerances, and environmental factors, your Ayurvedic specialist will be happy to help you develop a treatment plan that is perfectly suited to you. Your Ayurvedic practitioner can also: Pranayama prescribe. Pranayama consists of breathing exercises and self-control exercises. In combination with Yoga Are these exercises effective against insomnia, improve overall physical and mental health, and reduce stress and toxins?
Herbs and medicinal products
Sleeping pills are never the solution to insomnia. This is because all sleep-inducing medications addiction and dependencycreate. Sleep medication is only prescribed in case of acute insomnia to temporarily alleviate symptoms. Ayurveda also describes many herbs that can help induce or improve sleep. However, using herbs instead of conventional medication is not an excuse. Self-administering medicinal products is not recommended and can even have immediate or delayed negative effects on your health. Therefore, medicinal therapies and treatments should only be followed under the supervision of a qualified physician. Alcohol is also not a solution for insomnia. Avoid addiction to such substances. Ask your Ayurvedic specialist for health advice and implement the above advice into your life for a pleasant and healthy night's sleep.
Dr. Pranit Ambulkar