Sleeping every night, but is it quality sleep? Sleep disorder is a result of over indulgence of mind in some matter. Most insomniacs are people who think a lot and the individuals who do not know how to ‘sleep on the problems’. Sleep is one thing which cannot be forced, instead the more someone tries to force sleep, the more alert he become. A solution to sleep difficulties and daytime fatigue can often be found in person’s daily routine. Sleep schedule, bed time habits, and day–to–day lifestyle choices make an enormous difference in the quality of sleep. The following sleep tips will help to optimize nightly rest, minimize insomnia and lay the foundation for all–day energy and peak performance.
Good sleep strategies help to deep, restorative sleep nights after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, one can discover an effective way for himself to a good night’s rest.
How much sleep is required – Requirement of sleep for each person vary according to his life style. To know how much sleep is required, one should experiment nights before holidays to go to bed at a fixed routine time and sleep until woke without alarm. After repeated experiments one can count the necessary hours of refreshing sleep.
Keep a regular sleep schedule – Biological clock is important operator of body functions. By keeping a regular sleep schedule, going to bed and getting up at the same time each day not only activate biological clock but one also feels much more refreshed and energized than after sleeping for the same number of hours at different time even if one alter sleep schedule by only an hour or two. Beyond the costly investments in the coir beddings and mushy pillows, one needs to be committed to a schedule of sleep.
To keep schedule after dinner drowsiness could be overcome by chatting or calling to a friend, involving in a TV serial etc.
Day nap – To make up the lost hours of sleep at night it is better to take a day nap rather than getting up late. This afternoon nap should not exceed more than thirty minutes. Otherwise never take a day nap.
Keep a bedtime Routine – Make a routine of ‘activities before going to bed’. May it be taking bath, reading spiritual, philosophical or some light entertaining book, listening light music which takes a man away from the burdened day life. This signals to conscious that now it time to sleep.
Drinking Milk – Take a glass of milk before going to bed. It increases serotonin level in brain and slows down the active mode of the brain thus helps good sleep.
Don’t smoke cigarettes or drink alcohol or coffee as these drive away sleep.
Cut down the Sensory inputs – Off a T V, computer, laptop and other electronic instruments. People are found restless in bed after favorite TV show or completing office job on laptop; then put off the lights and on some soothing, soft music. It helps to relax and get sleep.
Don’t allow any electrical item except AC or fan in bedroom. Even a very low intensity night lamp has been proved to alter sleep pattern. Presence of any work item also has a negative effect on the sleeping environment.
Yoga and Meditation – Why sleepless? Analyzing the cause of worry or stress and solution to the problem may help to sleep sometime but deep breathing and meditation relieve stress of body and mind and bring peace to mind which is precondition to a peaceful good sleep. Remember all positive things of the day. Breathe in and out deeply for a few minutes. Concentrate on the movements of chest that is expansion and contraction. Shavasan that is Corpse Pose in yoga helps to relax the whole body muscles and makes mind tension free. Lie down in bed and let body limp then focus on toes and relax them, then move to feet and upward gradually and let every muscle relax and feel it was relaxing from toe to head. Thus, be prepared for a restful night.
Other measures – Avoid any and all types of sleeping pills and drugs as they are addictive, habit forming and people become dependent on them. Instead try some other methods to induce natural and relaxed sleep. Too much eating or empty stomach also causes sleeplessness. Taking some light snacks or milk before bed time helps to get deep sleep. Body massage relaxes tense muscles and brings a good sleep. Soft music induces meditation, peace and slumber. Just be consistent with these.
Melatonin is a naturally occurring hormone that regulates sleep-wake cycle. Melatonin production is controlled by light exposure. Our brain secretes more melatonin in the evening, when it is dark, makes us sleepy and less during the day light when we want to stay awake and alert. Being exposed to bright lights in the evening or too little light during the day can disrupt the body's normal melatonin cycles. For example Jet lag results from rapid long-distance trans-meridian (east–west or west–east) travel, as on a jet plane), shift work and poor vision can disrupt melatonin cycles. To maintain proper sleep wake cycle that is melatonin secretion, ensure exposure to day light at the same time avoid working in bright lights in evenings and night time.
Get back to sleep – It is normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But some people after waking up have trouble in falling back asleep then –
Try not to stress over the fact that you are awake and unable to fall asleep again, because that very stress and anxiety will keep you awake. Or storm mind with some nagging thought or problem, rather focus on the feelings and sensations in your body. Make relaxation a goal and apply the relaxation techniques suggested above, as there is no replacement for sleep. Meditate on breathing. Stay in bed and if necessary engage in some quiet, non-stimulating activity as reading book in low light. Avoid bright screens as cell phone, TV, computer, I – pad etc. Sometimes green herbal tea can help but don’t put on big lamps.
Visit to Doctor – After trying as suggested above if one still struggles with following symptoms, he requires professional treatment.
Difficulty in falling asleep or staying asleep, persistent day time sleepiness or fatigue, snoring sleep, unrefreshing sleep and morning headaches, crawling or tingling in arms or legs at night. Inability to move on falling asleep. Getting sleep at inappropriate time.
Homoeopathic medicine – Many Homoeopathic medicines help in insomnia. As discussed above insomnia has different causes and symptoms so are the medicines. A few are indicated here –
Sleeplessness –
After Anger – Aconite nap., Colocynthes, Nux vomica
From anticipation – Carcinocin, Cuprum met., Gelsemium.
From anxiety and worry – Arsenicum alb., Cocculus ind., Hyocymus,
Of business – Ambra, Calcarea carb., Hyocymus, Ignatia, Nux vom.
From dreams – Adonis, Ambra, Belladona, Carbo animalis, Natrum mur., Rhus tox., Sepia.
From excitement – Coffea, Hyocymus, Nux vom., Phosphorus.
After exertion and exhaustion – Arsenicum alb., Cocculus ind., Coffea, Nux vom., Silicea.
From grief – Gelsemium, Ignatia, Kali bromatum, Lachesis, Natrum mur., Sulphur.
After mental exertion – Arsenicum alb., Coffea, Hyocymus, Kali phos., Lycopodium, Nux vom., Phosphoric acid, Picric acid, Silicea.
From numbness – Cimicifuga, Cina.
In old people – Aconite nap., Arsenic alb., Baryta carb., Carcinocin, Opium. Passiflora, Phosphorus, Sulphur, Syphilinum.
Dr. M. K. Tyagi
D.H.M.S., Dip. N.I.H.Research Officer
Sewa Mandir
Mobile" 09829157926
Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in
D.H.M.S., Dip. N.I.H.Research Officer
Sewa Mandir
Mobile" 09829157926
Email: 1.sewamandir@usa.net, 2.manju_mkt2003@yahoo.co.in
