Insomnia

What Is Insomnia? Treatment for Mild and Severe Insomnia

Mild or severe insomnia is a common sleeping disorder in which you have difficulty in sleeping or have disturbed asleep. However, many people remain unaware of the behavioral and remedial measures available for curing insomnia.

Insomnia can range from mild to severe, depending on how often it occurs and how long it continues. An estimated 30 to 50 per cent of the general population is affected by acute insomnia, and 10 per cent have chronic insomnia.

Insomnia may cause little sleep or poor-quality sleep. As a result, you may not feel fresh and energized.

There are several natural cures for insomnia.

Valerian, a herb, which is an over-the-counter insomnia remedy in Switzerland, Belgium, Germany, France, and Italy.
Melatonin, a hormone which is naturally found in the body.
Kava, a herb, which is ideal for curing anxiety-related problems.
Aromatherapy, the English Lavender scent used as a folk remedy to help people fall asleep.
Proper diet, containing carbohydrates and magnesium rich foods. Caffeine and sweets should be avoided.

Apart from the above, there are other natural cures for insomnia such as, light, music, acupuncture, relaxation techniques etc.

Yoga is a combination of meditation, deep breathing and stretching which helps to beat stress, relaxes the mind and get better sleep at night. Yoga works well even in people suffering from severe insomnia.

Classification of insomnia

Insomnia can be classified in the following ways:

Symptoms lasting less than one week are known as Transient Insomnia.

Symptoms lasting between one to three weeks are known as Short-Term Insomnia.

Symptoms longer than three weeks are known as Chronic Insomnia.

Besides the above, severe insomnia can also be treated by natural yoga therapy.

Causes of Insomnia

Depression
Anxiety
Mania
Stress at work place
Excessive or unpleasant noise
Presence of an acute illness or hospitalization
Menopause and hot flashes
An overactive thyroid
Conditions that make it hard to breathe, such as asthma and heart failure
Uncomfortable room temperature (too hot or too cold)

Symptoms of Insomnia

Causes Vehicle accidents because of fatigued, sleep-deprived drivers.
Poor concentration and ability to focus.
Problems with retention or memory.
Irritability and impaired social interaction.
Sleepiness during the day.

Yoga Breathing

Sit in Easy pose. Practice complete yogic breathing - inhale filling abdomen, chest, upper chest. Exhale slowly in reverse. Do 10 rounds very slowly and mindfully before bedtime.

Benefits: Relieves pain in the back muscles and reduces tension, tiredness and other psychosomatic disorders.

Deep Breathing With Folding Hands

Stand straight. Fold your hands in front. Inhale deeply while raising your folded hands above your head. Exhale while bringing hands back down. Do this for 10 times slowly.

Benefits: A very effective exercise for acute anxiety disorder and depression treatment.

Neck Exercises

Stand or sit straight. 1st kind: Turn head right, back, left, back. 10 times. 2nd kind: Turn head up and bend backward, come back. 10 times. 3rd kind: Tilt head to right shoulder, back, left shoulder, back. 10 times. 4th kind: Rotate neck clockwise 5 times, anticlockwise 5 times.

Benefits: These exercises strengthen the neck muscles and relieve neck pain since neck troubles may sometimes give rise to disturbed sleep.

Back Arching & Toe Touching

First Movement: Inhale, stretch the hands upward and take them backwards. Look towards the sky. To the extent possible, bend backwards from the waist. Hold and count 10.

Second Movement: Exhale and while bending the hands in the front, rest them near the feet on the ground. If possible touch with the palms and try to touch the knees with the head. Hold and count 10.

Repeat 3 times. Then take rest.

Benefits: Known as the destroyer of all diseases, it keeps our mind calm and also uplifts our spirit. Promotes better sleep through gentle body movement.

Sun Salutation

Sun Salutation is best practiced in the morning. Follow the 15-step sequence:

Keep one palm at chest and other palm at abdomen.
Raise your arms over your head with palms touching. Arch backwards, tilting the head backward.
Bend forward and place palms at the side of your feet. Touch the knees with your forehead.
Sit down on your feet, buttocks touching ankles.
Move your right leg straight behind.
Raise your head and look in front.
Move your left leg straight behind. Body balanced on palms and toes, knees straight.
Lower down your body and then raise it up (like push up).
Fold and bring back your left leg.
Move your head down.
Fold and bring back your right leg.
Sit down on your feet, buttocks touching ankles.
Stand with palms at the side of your feet. Forehead touching knees.
Raise arms overhead with palms touching. Arch backwards.
Keep one palm at chest, other at abdomen and take a deep breath.

Perform 2-3 rounds slowly, synchronizing breath with movement.

Benefits: Best to practice in the morning as it relieves stiffness and revitalises the body and also refreshes the mind. Helps to promote better sleep when practiced regularly.

Cow Face Posture

Rest the right knee on the left knee so that the left heel touches the right buttocks and the right heel touches the left buttocks. Lifting the right hand over the head, fold from the elbow and reach down the back. Fold the left hand from the elbow and reach backwards. Hook the fingers. Keep back straight. Breathe normally and count 5. Reverse hands and legs.

Benefits: Stretches each part of the body and makes it flexible; also it relieves of tiredness and refreshes the mind.

Breathing Exercise

Sit in Easy and close your left nostril with ring and little finger. Close your eyes and breathe in through right nostril. Block right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and again do for 10 times.

Benefits: Has a good impact on the mind and body.

Meditation

Sit in Lotus pose. Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. The person can silently repeat a word or phrase preferably ALLAH. Do this for 5 minutes.

Benefits: Essential for each of us for a healthy mind and body.

Corpse Pose

Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Do this for 5-10 minutes. Allow yourself to drift to sleep.

Benefits: Mandatory for every asana to be followed by this relaxation posture.