Insomnia – Yoga Cure

The difficulty falling asleep or awakening in the middle of sleep and being unable to fall back to sleep, is known as insomnia.

Types of Insomnia

  • Transient Insomnia
  • Acute Insomnia
  • Chronic Insomnia

It is very common. Excessive fatigue, anxiety, pain or discomfort anywhere in the body, fever, indigestion, is the common causes of sleeplessness. Persistent insomnia may lead to the development of a psychosis.

Types of Insomnia

Three different types of insomnia exist: transient, acute, and chronic

  • Transient 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

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 sleep.

* Awakening too early in the morning.

* Feeling unrefreshed upon awakening.

* Daytime irritability, drowsiness, anxiety, and/or nonproductiveness.

Causes for Insomnia

  • In encephalitis lethargic a (brain disease), sleeplessness continues for several.
  • In uremia and high blood pressure, sleeplessness occurs.
  • Overeating, hunger, coffee, tea and other cerebral stimulants.
  • Weather change.
  • Worry, anxiety, fear, mental depression.

Treatment for Insomnia

In many cases, insomnia is caused by another disease or psychological problem. In this case, medical or psychological help may be useful. All sedative drugs have the potential of causing psychological dependence where the individual can’t psychologically accept that they can sleep without drugs. Certain classes of sedatives such as benzodiazepines and newer non-benzodiazepine drugs can also cause physical dependence which manifests in withdrawal symptoms if the drug is not carefully titrated down.

Alternative approach to Insomnia

There are a number of alternative cures for this disorder that are currently marketed. Often, a combination of dietary and lifestyle changes is claimed to be the most helpful approach.

Traditional Chinese medicine has included treatment for insomnia throughout its history. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal of resolving the problem at a subtle level. Although these methods have not been scientifically proven, some insomniacs report that these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets.

In the Buddhist tradition, people suffering from insomnia or nightmares may be advised to meditate on “loving-kindness”, or metta. This practice of generating a feeling of love and goodwill is claimed to have a soothing and calming effect on the mind and body. This is claimed to stem partly from the creation of relaxing positive thoughts and feelings, and partly from the pacification of negative ones. In the Mettā Sutta, Siddhartha Gautama, the Buddha, tells the gathered monks that easeful sleep is one benefit of this form of meditation.

Treatment without Medication

  • The following methods can help alleviate sleeplessness:
  • Develop a regular sleeping schedule. Avoid daytime naps and stimulating activities just before bedtime.
  • Avoid stimulating drugs, such as caffeine and nicotine, particularly before going to bed.
  • Exercise during the day (but not in the late evening).
  • Avoid alcohol- it is a leading cause of poor sleep.
  • Drink a cup of warm milk.
  • Mask background noise in the bedroom throughout the night.
  • Try using a sleep mask and ear plugs at night.
  • Take medications that may be stimulating long before bedtime.

Yoga (cure) Treatment for Insomnia

Yoga benefit your sleep in various ways. Asanas, pranayama, yognidra are the helpful tools in your efforts to re-establish a restful night’s sleep.

Asanas
Beside the above mentioned asana and pranayama practice of Yognidra, concentration and meditation gives the best result.

Yoga Benefits for Insomnia

Yoga has beneficial effects on nervous system, and the brain. Certain yoga asanas increases the blood supply to the steep center in the brain, it normalizes the steep cycle.

Yoga will make you fall asleep sooner and improve the quality of your sleep so that you need less. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue. The practice of breathing allows for more oxygen in the body providing clarity in the mind.

Therapeutics Yoganidra

YogaNidra is a state of conscious Deep Sleep. YogaNidra brings an incredible calmness, quietness and clarity. Yoga nidra is of great help to insomniacs it relaxes the tensions that accumulate in the muscles, the emotions and the mind, allowing the practitioner to rest deeply. Daily practice leads to a deeper and more restful night’s sleep. It has great Therapeutics values.

Research yoga and Insomnia

Kindly find following research papers in category Research

Yoga as therapy in psychosomatic medicine.

Psychophysiological correlates of the practice of Tantric Yoga meditation.

An introduction to Kundalini yoga meditation techniques that are specific for the treatment of psychiatric disorders.

The integrated approach of yoga: a therapeutic tool for mentally retarded children: a one-year controlled study.

 

Biofeedback

In biofeedback ultra-modern sophisticated instruments are used to measure physiological responses. by this technique a person learns how to regulate certain body functions, such as heart rate, blood pressure, or brain wave patterns, that are normally considered to be involuntary. So we may say, biofeedback is a method for learning to increase one’s ability to control biological responses, such as blood pressure, muscle tension, and heart rate. The name biofeedback refers to the biological signals that are fed back, or returned, to the patient in order for the patient to develop techniques of manipulating them.

Biofeedback enables a person to gain some element of voluntary control over autonomic body functions. It may be used clinically to treat certain conditions, such as hypertension and migraine headache.

Biofeedback may also be useful for the following health problems:

• anorexia nervosa
• anxiety
• asthma
• autism
• back pain
• bed wetting
• chronic pain
• constipation
• depression
• diabetes
• fecal incontinence
• epilepsy and related seizure disorders
• head injuries
• high blood pressure
• learning disabilities
• motion sickness
• muscle spasms
• sexual disorders, including pain with intercourse
• spinal cord injuries

Biofeedback has been used to successfully treat a number of disorders and their symptoms, including temporomandibular joint disorder (TMJ), chronic pain, irritable bowel syndrome (IBS), Raynaud’s syndrome, epilepsy, attention-deficit hyperactivity disorder (ADHD), migraine headaches, anxiety, depression, traumatic brain injury, and sleep disorders. Illnesses that may be triggered at least in part by stress are also targeted by biofeedback therapy. Certain types of headaches, high blood pressure, bruxism (teeth grinding), post-traumatic stress disorder, eating disorders, substance abuse, and some anxiety disorders may be treated successfully by teaching patients the ability to relax and release both muscle and mental tension. Biofeedback is often just one part of a comprehensive treatment program for some of these disorders. NASA has used biofeedback techniques to treat astronauts who suffer from severe space sickness, during which the autonomic nervous system is disrupted. Scientists at the University of Tennessee have adapted these techniques to treat individuals suffering from severe nausea and vomiting that is also rooted in autonomic nervous system dysfunction. Side Effects of Biofeedback There are no known side effects to properly administered biofeedback or neurofeedback sessions.

Training & Certification in Biofeedback Individuals wishing to try biofeedback should contact a healthcare professional trained in biofeedback techniques. Licensed psychologists, psychiatrists, and physicians frequently train their patients in biofeedback techniques, or can recommend a specialist who does. In some cases, a licensed professional may employ a biofeedback technician who works under their direct guidance when treating patients. There are several national organizations for biofeedback therapists, including the Biofeedback Certification Institute of America, which also certifies therapists in the practice. Types of biofeedback instrumentation Electromyogram (EMG)An electromyogram (EMG) is a test that is used to record the electrical activity of muscles. When muscles are active, they produce an electrical current. This current is usually proportional to the level of the muscle activity. An EMG is also referred to as a myogram. EMGs can be used to detect abnormal muscle electrical activity that can occur in many diseases and conditions, including muscular dystrophy, inflammation of muscles, pinched nerves, peripheral nerve damage (damage to nerves in the arms and legs), amyotrophic lateral sclerosis (ALS) (also known as Lou Gehrig disease), myasthenia gravis, disc herniation, and others. An Electromyogram is the most common form of biofeedback measurement. Galvanic skin response trainingWith Galvanic skin response training, sensors measure the activity of your sweat glands and the amount of perspiration on your skin alerting you to anxiety. This information can be useful in treating emotional disorders such as phobias, anxiety and stuttering. This is the method most commonly used by lie detector machines. It is the most popular form of biofeedback, with over 500,000 hand-held GSR2 units having been purchased by consumers since the early ’70s; it is also one of the biofeedback methods used by Calmlink and the video game series Journey to Wild Divine. Galvanic Skin Response meters are also now gaining popularity in hypnotherapy and psychotherapy practice where subtle physiological changes indicating emotional arousal can be more easily detected than by observation alone.

Electroencephalography (EEG)Brain waves are attributed to electrical activities of the brain which are manifest as alternating potential differences at the scalp surface. When acquired through scalp electrodes, such potential differences result in time-continuous signals termed electroencephalogram (EEG). From a physical point of view, it is opportune to model the wave-like qualities of EEG as a finite sum of harmonic oscillations at discrete vibration rates triggered by a central pace-maker. Hence, brain-waves can analoguously be interpreted like sound waves in acoustics which consist of a fundamental oscillation superimposed by higher harmonics. Each of these partial tones is uniquely characterized by 2 quantities, its frequency (“pitch”) and its amplitude (“loudness”). An EEG monitors the activity of brain waves linked to different mental states, such as wakefulness, relaxation, calmness, light sleep and deep sleep.

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