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.

 

Menopause – Yoga Cure

Menopause  When a woman’s reproductive system slows down and eventually stops around the age of 50, this is called a menopause. Menopause occurs as the ovaries stop producing estrogen, causing the reproductive system to gradually shut down. Each and every one of the aged females has to pass through the period of menopause.

Menopause Symptoms

Heart palpitations
Dizziness
Uneasiness
Decreased sex drive
Feeling of vomiting
Sleeplessness
Headache
Excitement
Worries
Loss of concentration
Gloom
Pain in joints
Dryness of the skin

As the body adapts to the changing levels of natural hormones, vasomotor symptoms such as hot flashes and palpitations, psychological symptoms such as depression, anxiety, irritability, mood swings and lack of concentration, and atrophic symptoms such as vaginal dryness and urgency of urination appear. Together with these symptoms, the woman may also have increasingly erratic menstrual periods. The clinical features of menopause are caused by lessening amounts of estrogen, progesterone, and testosterone in the woman’s body.

Menopause-Vasomotor instability 

  • hot flashes, hot flushes, including night sweats
  • sleep disturbances

Menopause- Urogenital atrophy

  • itching
  • dryness
  • bleeding
  • urinary frequency
  • urinary urgency
  • urinary incontinence

Menopause-Skin, soft tissue

  • breast atrophy
  • skin thinning
  • decreased elasticity

Menopause- Psychological

  • mood disturbance
  • irritability
  • fatigue
  • memory loss
  • depression

Menopause- Skeletal  

  • osteoporosis
  • joint pain, muscle pain
  • back pain

Menopause- Sexual

  • decreased libido
  • vaginal dryness
  • problems reaching orgasm
  • dyspareunia

Menopause

A drop in your estrogens levels can cause you to lose bone mass, but you can easily counter this by exercising your bones. Before the onset of menopause, ovaries of the ladies secrete sex hormones (estrogen). During menopause this estrogen which is continuously circulating in the blood gets reduced to the significant extent. Because of the reduction in the level of estrogen the pituitary gland in the brain has to secrets more gonadotrophin hormones maintaining the balance in the body.

Premature menopause (or premature ovarian failure) is defined as menopause occurring before the age of 40; it occurs in 1% of women. some women enter menopause at a younger age, especially if they have had cancer or another serious illness and undergone chemotherapy. Other causes of premature menopause include autoimmune disorders, thyroid disease, and diabetes mellitus. Premature menopause is diagnosed by measuring the levels of follicle stimulating hormone (FSH) and luteinizing hormone (LH); the levels of these hormones will be higher if menopause has occurred. Rates of premature menopause have been found to be significantly higher in fraternal and identical twins; approximately 5% of twins reach menopause before the age of 40. The reasons for this are not completely understood. Transplants of ovarian tissue between identical twins have been successful in restoring fertility.

One of the foremost menopause symptoms seems to be weight gain and a change in the overall shape of your body. Though you may not be so happy about this, it is important to keep in mind that this weight gain is normal and to be expected.

Reports show that, the 80 % of ladies who are approaching menopause suffer from uneasiness, lot of perspiration and unnatural bodily heat. This uneasiness and hotness is felt because the proportion of estrogen has decreased. Such uneasiness persists every time from half a minute to five minutes. This feeling of heat and perspiration results from chemical changes that take place inside the body when perspiration evaporates; one also feels trembling due to cold.

Some women easily adopt the changes with no discomfort, while others feel uncomfortable and often unwelcome sensations as their body adjusts to a new chemical balance.

Considering menopause can last for five years you will probably want to do everything you can to minimize the unpleasantness. Yoga keeps body and mind in sound health. Ladies practicing yoga practice from their middle-age period they hardly notice the onset as well as the passing away of the menopause period. Yoga can help to alleviate or eliminate many of the sometimes-uncomfortable physical and emotional feelings associated with menopause.

Complementary and alternative therapies

In the area of complementary and alternative therapies, acupuncture treatment is promising. Some studies have noted a slight benefit from soy isoflavones.

Yoga treatment During Menopause

Asana

Inverted postures and Pranayama are particularly helpful of hot flashes because they cool the body and fill it with energy and life force.

Therapeutics Yoganidra

YogaNidra is a state of conscious Deep Sleep. YogaNidra brings an incredible calmness, quietness and clarity. It has great Therapeutics values.

Diet for Menopause

Include

Fresh fruits and vegetables.

Milk — maintain the level of calcium in the body.

Drink lot of water that will stabilize the effects caused by the liquid discharge out of the glands.

Reduce the intake of salt in food.

Obviously following measures gives relief, such as drinking cold liquids and removing excess clothing layers when hot flashes strike, and avoiding hot flash triggers such as spicy foods, may supplement or supplant the use of medications/ treatment for some women.

Botanical (herbs/ herbal) and other dietary supplements can interact with prescription and over-the-counter drugs, affecting how the body reacts.

Note

If the effect of menopause is very serious or in greater proportion, doctors give estrogen in such conditions for hormonal replacement therapy; but such a treatment makes ladies prone to cancer of breast or uterus.

More information on Menopause

Menopause in other species-Unlike humans, other animals rarely experience menopause. This may simply be due to their comparatively shorter lifespans.

Andropause- is a medical phenomenon, similar to the female menopause, that can affect men between the ages of 40 and 55.Key Points
* Many women have few or no symptoms related to menopause, or feel that their symptoms are not enough of a problem that they need to seek treatment. Some symptoms traditionally seen as menopausal may be related to aging in general.
* Menopause should not be viewed as a disease, according to the SoS conference panel.
* For many years, menopausal hormone therapy (MHT; in the past, it was called hormone replacement therapy or HRT) was the primary treatment for troubling menopausal symptoms. Recent studies have found increased risks, however, for certain serious health problems from prolonged use of MHT.
* Women with severe or long-lasting symptoms of menopause that have not been adequately relieved in other ways should consult their health care providers about their personal risks and benefits for using MHT. Certain lifestyle changes can also be helpful.
* There is very little high-quality scientific evidence about the effectiveness and long-term safety of CAM therapies for menopausal symptoms. More research is needed.
* It is very important for women who are considering or using CAM therapies for any health concern to discuss them with their health care provider physicians, doctors. This is to help ensure safety and a comprehensive treatment plan.

Andropause- is a medical phenomenon, similar to the female menopause, that can affect men between the ages of 40 and 55.Key Points
* Many women have few or no symptoms related to menopause, or feel that their symptoms are not enough of a problem that they need to seek treatment. Some symptoms traditionally seen as menopausal may be related to aging in general.
* Menopause should not be viewed as a disease, according to the SoS conference panel.
* For many years, menopausal hormone therapy (MHT; in the past, it was called hormone replacement therapy or HRT) was the primary treatment for troubling menopausal symptoms. Recent studies have found increased risks, however, for certain serious health problems from prolonged use of MHT.
* Women with severe or long-lasting symptoms of menopause that have not been adequately relieved in other ways should consult their health care providers about their personal risks and benefits for using MHT. Certain lifestyle changes can also be helpful.
* There is very little high-quality scientific evidence about the effectiveness and long-term safety of CAM therapies for menopausal symptoms. More research is needed.
* It is very important for women who are considering or using CAM therapies for any health concern to discuss them with their health care provider physicians, doctors. This is to help ensure safety and a comprehensive treatment plan.

 

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