Difficulty Sleeping Tips

Sleep is the most important aspect for a healthy beign, but for kids it is of utmost priority. Lack of sleep can often have a negative impact on the brain funtioning of kids along with accidents. Listed below are the major sleep disorders in children along with their causative factors:

1. Sleepwalking: It is not uncommon for children under the age of 10 to sleep walk. Despite being harmless on its own, the effects of sleep walking can be dangerous such as stepping outdoors or hurting themselves during sleep. If the child runs into objects while sleep walking, they might wake up and hence further worsen the situation.
2. Nightmares: They might be general or result from Post-Traumatic Stress Disorder. Nightmares, if frequent, can make falling asleep a tedious task. Nightmares in children are common and they usually begin to reduce in frequency by 9 years of age.
3. Obstructive sleep apnea: Snoring might be the result of improper respiration while sleeping and while it isn’t a cause of worry, regular snoring might lead to insufficient oxygen during sleep, thus making shut eye a challenge. It might be hereditary or the result of a deviated nasal septum or blocked nose. The snoring might hamper the quality of sleep.
4. Bedwetting: This is something most children experience, but usually grow out of by the time they turn six. It doesn’t need to be a cause of concern unless the frequency doesn’t reduce over time and more than two instances of bedwetting take place in a week.
5. Insomnia in children: It can be due to a host of factors and coping with changes to their normal lifestyle is one of the biggest triggers. Mental disorders such as anxiety and stress due to a variety of reasons (like the death of a loved one) may also be the cause of distress and lead to troubled or incomplete sleep.
6. Excessive daytime sleepiness: Excess naps throughout the day, always feeling lethargic or experiencing trouble waking up in the morning may be symptomatic of EDS. It isn’t uncommon in adults either wherein despite apparent proper sleep; energy levels seem to be low throughout the day.

Depression is a clinical, mental and emotional condition that may give rise to feelings of hopelessness and chronic sadness. It slows down the way people process everyday activities and leads the patient to a sense of constant gloom and doom. It is a disabling mental condition as per who and may be caused due to reasons like genetics, changes in the balance of hormones, stress, grief, trauma and prolonged, chronic physical ailments.

Symptoms of depression are:

1. Sleep irregularity: It relates to either insomnia or oversleeping that is, either you sleep too much or do not sleep at all. This could be because of work or other stress in your personal or professional life.
2. Irritation or unnecessarily getting angry: You start losing your temper easily and that too for silly reasons. You think you are losing control.
3. Feeling hopeless and sad: The first signal or symptom is the feeling of hopelessness. In this, case the patient loses the hope in everything. They feel like being trapped in some kind of cage, from which they are not able to come out.
4. Lack of interest in anything: Everything seems to be of no use or interest, even your daily work. You don't want to do anything; even the things, which you loved to do like your hobbies and passions, which you no longer find interesting.

Here is a comprehensive list of homeopathic medicines which most doctors are likely to recommend for treating depression:

1. Sepia: This medicine is beneficial to women suffering from post-partum depression (sadness or emotional conflict after giving birth) and menopause. Feeling of solitude and hopelessness with no energy to continue with life are some common symptoms that can be reduced with Sepia.
2. Arsenicum album: This medicine is prescribed to control the symptoms like diarrhea, gastric problems, indigestion which patients often suffer from as a result of intense anxiety. Patients, appropriate for this medicine tend to be fastidious and restless. It is made of white arsenic and should be taken in prescribed potency because an overdose can cause gastroenteritis.

The above mentioned medicines are just some of the medicines, which should only be taken only after consulting your doctor, as causes and symptoms differ for each person.

Sleep is known to most as a period of rest and relaxation, but there are multiple disorders which are associated with sleep too. Hypersomnolence or hypersomnia is one of the most common sleep disorders. This is characterised by excessive daytime sleepiness and prolonged periods of sleep at night. They wake up fresh in the morning, but can easily go back to sleep any time of the day without feeling strained or tired. There is again no freshness associated upon waking up. Funny as it may sound, they can doze off even during a meal or in the middle of a conversation.

Causes: This condition is most common in men and in the early adolescent days.

1. There is no underlying cause that has been identified, though there is a genetic predisposition.
2. People with history of head trauma are more affected
3. People with anxiety, depression, bipolar disorders, epilepsy, and other mental disorders are also more likely to be affected
4. People with sleep apnea often are hypersomnolence
5. Restless legs syndrome, narcolepsy
6. Neurodegenerative disorders like Parkinson’s and Alzheimer’s tend to sleep more.

Symptoms:

1. Sleeping for longer hours at night time
2. Excessively sleepy during daytime
3. Able to doze off anytime during the day
4. Inappropriate and involuntary sleeping pattern
5. Having difficulty getting out of bed after waking up, even after prolonged sleep
6. Feeling of disorientation
7. Feeling agitated, anxious, lethargic, and irritated
8. Impaired cognition and memory
9. All these lead to extreme state of drowsiness
10. Increased tendency for hallucinations
11. Reduced appetite and even weight loss in some people
12. There is restlessness, reduced pace of thinking and speaking
13. Overall reduced energy levels
14. Social interactions are affected including work life, social functions, etc.

Diagnostic criteria:

1. If a person happens to sleep more at night or falls asleep during the day easily for more than 3 times a week, it is usually concerning.
2. The added feature of no tiring physical activity can also lead to suspicion
3. In acute cases, these symptoms are present for at least a month and in chronic cases, it could be seen for up to 3 months
4. It cannot be explained by lack of sleep on a regular basis
5. One or more of the above conditions could be present, which can help in making the diagnosis

Treatment:
Most cases of hypersomnia would need treatment only to improve their energy levels and improve the quality of life. Very often, treating the underlying condition can lead to improvement of hypersomnia. The tired, lethargic, restless feeling affects the overall performance of a person, leaving them with a lowered self-esteem. Brain stimulating drugs like amphetamines are used to improve daytime alertness and also reduce sleepy feeling during the day.
 

An autoimmune disease often develops when your immune system, which guards your body against any kind of illness, starts attacking your own body. It decides that your healthy cells are foreign and attacks the healthy cells. Depending upon the type of illness, an autoimmune disease can influence one or various types of body tissue. It can bring about unusual organ development and changes in organ functioning.

A good diet is essential and a basic requirement so that it does not trigger aggravation in the digestion systems and further weaken your intestines. The diet should be taken in small portions to avoid bloating in the stomach. One should eat in small portions after every two to three hours. Some of the dietary measures for an autoimmune disease are as follows-

1. Stay away from gluten: In case you have an autoimmune disease, you generally require a lab test to know that you need to stay away from gluten. This protein, which is found in wheat, spelt, rye and grain, is connected to numerous immune system conditions.

2. Locate your reactive foods and discontinue them: Even grains that do not contain gluten like corn and rice can cause reactions in the immune system in a few people. Atomic mimicry happens when your body confuses your own body tissue for the similar kind of proteins found in a few foods. See whether you are having any food that you might be allergic to.

3. Include green tea and turmeric into your daily diet: They dampen the autoimmune reaction in many parts of the body especially the brain.

4. Stay away from refined table salt: Table salt has been shown to irritate and aggravate some of the autoimmune conditions.

5. Consume egg whites: They have anti-bacterial components and have the property to bind some of the nutrients. A few people will argue that they're fine when cooked. However, if you choose to just have the yolks, you can do so without any worry.

6. Take a healthy meat diet: Some meats like chicken, fish, sheep and turkey are good for the health. Swordfish and lord mackerel are high in mercury. Select infection free chicken, turkey, and sheep.

7. Consume low Glycemic Organic Fruits: Consume fruits including apples, apricots, avocados, berries, cherries, grapefruit, lemons, oranges, peaches, pears, plums for healthy glucose absorption.

8. Coconut intake: Coconut margarine, coconut cream, coconut milk, coconut oil, unsweetened coconut pieces, unsweetened coconut yogurt are great for health.

9. Herbs and Spices: Spices like basil, dark pepper, cilantro, coriander, cumin, garlic, ginger, lemongrass, mint, oregano, parsley, rosemary, sage, ocean salt and thyme should be used.

10. Fermented food: Kimchi, cured ginger, aged cucumbers, coconut yogurt, kombucha, water kefir, and so forth need to be consumed for the vitamins and nutrients they contain.

Ashwagandha, also known as winter cherry or indian ginseng, is a herb that helps induce sleep. It’s latin name withania somnifera translates to ‘sleep inducing’. There have been many studies to suggest that ashwagandha has a positive impact on the brain. It has a tranquilising effect that reduces tension and irritability, relieves anxiety and relaxes muscles.

Moreover, for treatment of insomnia when stress is a contributing factor, it is necessary to stick to a routine at bedtime. Going to bed at the same time every day, taking warm milk at bedtime, and trying relaxation techniques like breathing exercises, yoga and meditation will help one to fall asleep.

 How it helps you sleep better?

Ashwagandha extract is an ideal treatment for anxiety and stress that contribute to sleep difficulties. The herb reduces cortisol release from the body’s adrenal glands. Cortisol has long been known to contribute to insomnia, high blood pressure and depression. These are all factors that lead to nights of tossing and turning. Ashwagandha’s ability to restrain cortisol release makes it an excellent natural remedy for sleeplessness.

Another reason why ashwagandha contributes to restful sleep is that this herb is beneficial in normalising the functioning of certain organs which for some reason are not working properly, or are malfunctioning.
 

If you are looking for an ideal body therapy with health benefits, you should try Shirodhara. It is an effective and unique Ayurvedic body therapy having great impact on your nervous system. Shirodhara directly and immediately helps in calming, relaxing and cleansing your mind and nerves.

Procedure
Before the procedure, your head is massaged using appropriate oils for almost 10 minutes. A whole body massage may be needed depending on your condition. You need to lie on your back on the Shirodhara table and a small pillow will be kept for support under your neck. Your therapist will put oil in the Shirodhara pot and pour it on your forehead and head. A continuous stream of oil will be poured and the pot is oscillated from one side to the other of your forehead. After this, the oil is recollected from the table, reheated and the entire procedure is carried out again.

Benefits of Shirodhara
Shirodhara is an ideal treatment for people with nervous system problems. The symptoms of stress, anxiety, fatigue and hypertension are cured using this therapy. Your mood is regulated and you feel happy and relaxed.

The following health conditions are also assisted by Shirodhara therapy:

1. Post Traumatic Stress Disorder or PTSD: One should try to reduce the excess vata dosha, which is the dosha that becomes imbalanced because of PTSD. Shirodhara undertaken using nervine herbs is very beneficial for relieving PTSD symptoms.
2. Insomnia: Shirodhara is very effective in curing sleeping problems, especially when carried out using herbs. Shirodhara using milk is also efficient in treating insomnia. The pineal glands get stimulated and melatonin is produced, which regulates the sleep-wake cycle.
3. Jet Lag: In case you fly frequently and your daily sleep pattern is out of sync, you suffer from a condition called jet lag. Shirodhara helps in restoring your normal sleep pattern and removes accumulated fatigue. While travelling, you should apply Vata oil or Bhringaraj oil on your forehead.
4. Hypertension and others: Shirodhara is very effective in lowering the blood pressure. It is also good for you in maintaining proper health in general. Deep relaxation is promoted, fatigue is relieved and the body and mind get reinvigorated. Shirodhara also helps in balancing your energy levels and if you require relaxation, the therapy will fully satisfy your needs. Shirodhara aids in boosting your body’s immune system and balances the Ayurvedic mind-body types or doshas. Excessive thoughts and worrying are also eased as a result of this therapy. Your face is rejuvenated and worry lines are corrected.

Shirodhara is a totally natural procedure with no side effects on the body. Appropriate diagnosis of your condition, mesdicines and Shirodhara together helps you in recovering from all diseases as most of the diseases are Psychosomatic. Kindly consult me personally on Lybrate to know the best regimen and Shirodhara type for you. In case you have a concern or query you can always consult an expert & get answers to your questions!

Sleep is the most essential part of our lives because it is the time when our body gets rejuvenated and recharged. However, due to numerous reasons, quite a few individuals fail to achieve proper sleep or any sleep at all. This condition in which a person is unable to sleep at night can be termed as insomnia.

Causes of insomnia
There can be varied reasons for different people that can cause insomnia.

• Unhealthy lifestyle i.e. improper sleep cycle, improper food habits, untimely naps, substance abuse etc.
• Medical conditions like sinus allergies, gastrointestinal problems, endocrine problems, arthritis, asthma, neurological condition like Parkinson’s disease, chronic back pain etc.
• Psychological conditions like depression and anxiety
• Certain medications aimed to cure other health problems

In case of the treatable medical reasons, insomnia is gone once the problem is treated. However, for people who have no idea as to why they suffer from insomnia, here are certain tips that can help in fighting it.

Lifestyle changes to cure insomnia
Starting with a significant lifestyle change can be a great way to change one’s sleep cycles and get a good night’s sleep.

• Maintain a proper and healthy diet, with more fruits and vegetables and less carbs and fat.
• Try to sleep and wake up at the same time everyday (despite the fact that you may not feel sleepy). This will train the body and regulate the body clock.
• Avoid afternoon naps or any short naps during the day.
• Exercise daily for at least 30 minutes.
• Avoid caffeine as it has contains properties that keeps a person up for long hours.
• Avoid intake of alcohol and nicotine. Although alcohol is associated with fun and partying, it is actually a depressant and causes improper sleep.
• Avoid any meal right before bed time.

Tips that can help

• Take a good, warm shower right before sleep.
• Ask your partner to give you a nice massage before bedtime.
• Restrict bed activities to sleep and sex only, nothing more.
• Make a really comfortable and inviting sleep environment.
• Try and get rid of all your worries before going to bed.
• Reduce stress using a number of stress reduction therapies like meditation, deep breathing, progressive muscle relaxation techniques, etc.

Apart from the lifestyle changes and the tips that will help you gain a better sleep, there is another therapy, which may be useful. It is called the cognitive behavioural therapy. This therapy can give essential knowledge about sleep and help achieve normal sleep routines. In case you have a concern or query you can always consult an expert & get answers to your questions!

Why it's ideal to treat insomnia with homeopathy?

Insomnia is a mental capacity call condition, which is characterized by a difficulty in falling asleep, even when you have the chance to do so. People with insomnia feel dissatisfied with their sleep and usually experience fatigue, low energy, lack of concentration, mood swings and decreased performance at work or at school.

The causes of insomnia include stress, emotional or physical discomfort; environmental factors like noise, light or extreme temperature that interferes with sleep; and depression or anxiety.

The visible symptoms of insomnia are inability to fall asleep no matter what, irritability, depression, lack of concentration and enthusiasm, and distressed stomach and intestine. Complications associated with insomnia can cause psychiatric problems, obesity, increased risk of long-term diseases or conditions like high blood pressure, heart disease and diabetes.

Homeopathy is a boon towards treating insomnia.

1. Safety

Homeopathic medication are far safer therefore, it is preferable and highly recommended. It serves invaluably during insomnia and does not involve any side effects.

2. Efficiency

The efficiency of homeopathic medicines in curing the several problems associated with insomnia is unquestionable. Plus, targets at providing long-term cure for insomnia instead of just temporary relief. The approach that homeopathy adopts includes getting at the root cause of the problem, and weeding it out so that there's never a relapse of your condition.

 

Sudden Infant Death Syndrome (SID) refers to the unexplained and sudden death of a seemingly hale and hearty baby. This condition tends to occur when the baby is asleep and that's why it's also known as crib death. Although the reason for the condition is still not known, many experts have attributed the cause of the condition to abnormal development in the parts of the baby's brain that oversees breathing and awakening from sleep.

Nonetheless, there are ways that can prevent the problem from occurring and which are:

• Always place your baby on its back to sleep: Sleeping on the back is the safest position that your baby should be in, whenever he or she sleeps. You shouldn't let your child sleep on the sides as he or she can roll onto the stomach, and may hamper the breathing process. You can place your baby on the stomach when he or she is awake.
• Place your baby on a firm surface to sleep sans of any objects: It's best to place your baby on a firm mattress to sleep while avoiding thick and feather padding like a thick comforter. At the same time, objects like toys, stuffed animals or pillows should be removed from the crib as they may get in the way of your child's breathing by pressing on his or her face.
• Make sure your baby doesn't become very hot: For keeping your baby warm during sleep, it's best to opt for sleep clothing or blanket made of light material so that it doesn't make him or her feel very hot. If using a blanket, it should be placed loosely over the baby and one should also remember to not cover the baby's head during sleep.
• Use a pacifier: Research suggests that the use of the pacifier can reduce a baby's chance of dying from SIDS. This is because the pacifier helps in preventing the baby from rolling over onto his or her stomach during sleep. At the same time, it's also believed that the instrument helps in keeping the baby's tongue positioned in a manner that keeps his or her airways open.
• Breastfeed your baby: Breastfeeding your baby for a minimum of 6 months can help in preventing the occurrence of SIDS. Several studies have revealed this beneficial aspect of breastfeeding.

Polysomnography – polysomnography is a test that usually lasts all night and that is done in a sleep lab. During the test, monitors are attached to your body to record movement, brain activity, breathing, and other body functions.

Actigraphy – actigraphy records activity and movement with a monitor or motion detector that is usually worn on the wrist. The test is done at home, over several days and nights. It will record how much you actually sleep and when.

What can I do to improve my insomnia? — you can follow good" sleep hygiene" that means that you:

●sleep only long enough to feel rested and then get out of bed

●go to bed and get up at the same time every day

●do not try to force yourself to sleep. If you can't sleep, get out of bed and try again later.

●have coffee, tea, and other foods that have caffeine only in the morning

●avoid alcohol in the late afternoon, evening, and bedtime

●avoid smoking, especially in the evening

●keep your bedroom dark, cool, quiet, and free of reminders of work or other things that cause you stress

●solve problems you have before you go to bed

●exercise several days a week, but not right before bed

●avoid looking at phones or reading devices (" e-books") that give off light before bed. This can make it harder to fall asleep.

Other things that can improve sleep include:

●relaxation therapy, in which you focus on relaxing all the muscles in your body 1 by 1

●working with a counselor or psychologist to deal with the problems that might be causing poor sleep

Should I see a doctor or nurse? — yes. If you have insomnia, and it is troubling you, see your doctor or nurse. He or she might have suggestions on how to fix the problem.

Are there medicines to help me sleep? — yes, there are medicines to help with sleep. But you should try them only after you try the techniques described above. You also should not use sleep medicines every night for long periods of time. Otherwise, you can become dependent on them for sleep.

Insomnia is sometimes caused by mental health problems, such as depression or anxiety. If that's the case for you, you might benefit from an antidepressant rather than a sleep aid. Antidepressants often improve sleep and can help with other worries, too.

Can I use alcohol to help me sleep? — no, do not use alcohol as a sleep aid. Even though alcohol makes you sleepy at first, it disrupts sleep later in the night.

 What is insomnia? — insomnia is a problem with sleep. People with insomnia have trouble falling or staying asleep, or they do not feel rested when they wake up. Insomnia is not about the number of hours of sleep a person gets. Everyone needs a different amount of sleep.

What are the symptoms of insomnia? — people with insomnia often:

●have trouble falling or staying asleep

●feel tired or sleepy during the day

●forget things or have trouble thinking clearly

●get cranky, anxious, irritable, or depressed

●have less energy or interest in doing things

●make mistakes or get into accidents more often than normal

●worry about their lack of sleep

These symptoms can be so bad that they affect a person's relationships or work life. Plus, they can happen even in people who seem to be sleeping enough hours.

Are there tests I should have? — probably not. Most people with insomnia need no tests. Your doctor or nurse will probably be able to tell what is wrong just by talking to you. He or she might also ask you to keep a daily log for 1 to 2 weeks, where you keep track of how you sleep each night.

In some cases, people do need special sleep tests, such as" polysomnography" or" actigraphy"

●polysomnography – polysomnography is a test that usually lasts all night and that is done in a sleep lab. During the test, monitors are attached to your body to record movement, brain activity, breathing, and other body functions.

●actigraphy – actigraphy records activity and movement with a monitor or motion detector that is usually worn on the wrist. The test is done at home, over several days and nights. It will record how much you actually sleep and when.

What can I do to improve my insomnia? — you can follow good" sleep hygiene" that means that you:

●sleep only long enough to feel rested and then get out of bed

●go to bed and get up at the same time every day

●do not try to force yourself to sleep. If you can't sleep, get out of bed and try again later.

●have coffee, tea, and other foods that have caffeine only in the morning

●avoid alcohol in the late afternoon, evening, and bedtime

●avoid smoking, especially in the evening

●keep your bedroom dark, cool, quiet, and free of reminders of work or other things that cause you stress

●solve problems you have before you go to bed

●exercise several days a week, but not right before bed

●avoid looking at phones or reading devices (" e-books") that give off light before bed. This can make it harder to fall asleep.

Other things that can improve sleep include:

●relaxation therapy, in which you focus on relaxing all the muscles in your body 1 by 1

●working with a counselor or psychologist to deal with the problems that might be causing poor sleep

Should I see a doctor or nurse? — yes. If you have insomnia, and it is troubling you, see your doctor or nurse. He or she might have suggestions on how to fix the problem.

Are there medicines to help me sleep? — yes, there are medicines to help with sleep. But you should try them only after you try the techniques described above. You also should not use sleep medicines every night for long periods of time. Otherwise, you can become dependent on them for sleep.

Insomnia is sometimes caused by mental health problems, such as depression or anxiety. If that's the case for you, you might benefit from an antidepressant rather than a sleep aid. Antidepressants often improve sleep and can help with other worries, too.

Can I use alcohol to help me sleep? — no, do not use alcohol as a sleep aid. Even though alcohol makes you sleepy at first, it disrupts sleep later in the night.