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Difficulty Sleeping Tips

How To Sleep Better?

Dt. Surabhi Jain 94% (1594 ratings)
MSc
Dietitian/Nutritionist, Lucknow
How To Sleep Better?

How to sleep better: Resting well is extremely crucial for the overall functioning of our body. Without a proper sleep, the body can’t perform its functions well. Thus, sleep deprivation can lead to various health-related issues. It is important that you get a proper and undisturbed sleep of about 7 to 8 hours every night.

How to sleep better: Here are tips on how to sleep better:

If you feel that you are not getting a proper sleep, here are things that you can do:

• Follow a sleep schedule: Go to sleep at the same time every day and wake up at the same time. Make a schedule and try to stick to it. This is one of the best tips on how to sleep better.

• Avoid napping: Naps can make it harder for you to sleep at night. If you still wish to nap in the afternoon, do not take a nap for more than 30 minutes.

• Eating and drinking habits: Avoid heavy meals at night. Prefer lighter meals. Avoid drinking coffee as well. Do not eat anything at least an hour before going to bed. Also drink lesser water after evening.

• Make a bed time ritual: Make a before bed time schedule for yourself. In this ritual, do the things that will you to sleep better. Switch off your mobile phone. You can read a book before going to sleep. Or you can meditate. Plan a healthy bedtime routine for yourself and follow it every night. This is one of the best tips on how to sleep better.

How to sleep better: Diet and foods Diet also plays an important role when it comes to sleeping better and curing insomnia. Here are some foods that you can eat for a better sleep and curing insomnia:

Foods that treat insomnia: • Almonds • Whole grains • Chamomile tea • Legumes • Leafy green vegetables • Milk • Bananas Online nutritionist, weight loss centre, diet plan, weight loss diet, diabetic food

4 people found this helpful

Why Sleep is Important For Kids' Health?

Dr. Lata Bhat 88% (172 ratings)
Fellowship In Neonatology, MRCPCH(UK), Diploma In Child Health (DCH), MBBS
Pediatrician, Delhi
Why Sleep is Important For Kids' Health?

If the children do not get sufficient amount of sleep at night, then their health will start getting deteriorated slowly. According to the medical surveys, it has been discovered that kids need much more sleep than adults. 

It is pretty impossible to maintain kids' health without proper sleep at night. The kids will get tired soon and will lack in energy because of poor sleep. 

Why sleep is important for kids' health? 

-  Growth promotion: Growth process might get retarded as a result of less hours of sleep. If the kids 
stop growing, then their health cannot be maintained. 
-  Proper weight maintenance: If the kids lack in proper sleep, then their weight might get decreased slowly. A good sleep of at least 10 hours a day is necessary for maintaining weight of children so that great health can be acquired. 

-  Boosting internal energy: More energy will be generated so that daily activities can be performed with ease. The stamina level of kids can also be boosted as well. 

-  Growing improved bed-time habits: Bed-time habits can be properly scheduled with good sleep. If the sleep routine is not properly maintained, then the health condition of the kids will be adversely affected. Sleep can be audited properly, and your kids can grow fast. 

-  Promotes learning process: The kids can get an improved learning process by means of having good amount of sleep. If you want to make your kids learn new things or habits, then for that sufficient sleep during the night is needed. 

-  Increase in attention and concentration: Mental strength of kids can be increased along with the increase in concentration and attention level. This is very much essential for maintaining studies and daily activities. 

-  Reduction of injury risk: Immunity system of kids can be boosted to a great extent with proper sleep as a result of which the risks of physical and mental injuries can be reduced. In fact, severe kinds of heart diseases can also be prevented by means of having a good sleep at night. 

Sleeping schedules for kids
-  Pre-schoolers need almost 10-13 hours of sleep.
-  For newborns, 14-17 hours sleep is appropriate.
-  Infants need a sleep for almost 12-15 hours.
-  Young adults are in need of at least 7-9 hours of sleep.
-  Teenagers need 8-10 hours night-time sleep.
-  For school-going kids, 9-11 hours sleep is needed.

Ayurveda - How Does It Help You To Tackle Sleeping Disorder?

Dr. Sanhita Khot 92% (43 ratings)
MS - Ayurveda
Ayurveda, Pune
Ayurveda - How Does It Help You To Tackle Sleeping Disorder?

Kapha is responsible for governing all body functions related to lubrication. Some of the typical body functions that Kapha has a direct impact upon includes lubrication of lungs and joints, body weight, growth, and formation of the seven tissues- fat, bone marrow, nutritive fluid, reproductive tissues and fat. There could be several symptoms indicating an imbalance of Kapha in the system.

Some of them include the following:

  1. Mind: An increased Kapha of the mind is characterised by symptoms, such as a feeling of lethargy, drowsiness, and sluggishness, excessive sleep, feeling of depression and melancholy, laziness and brain fog. An accumulation of Kapha in the mind can lead to severe depression, withdrawal symptoms, diabetic coma and frequent loss of consciousness.
  2. Digestive tract: Kapha can wreak havoc on the digestive tract. Some early signs of Kapha accumulation in the digestive tract include a heavy feeling in the stomach, indigestion, excess salivation, poor appetite, nausea, slow metabolism etc. As a result of excess Kapha, the stool can be sticky, pale, heavy and oily. This can lead to diabetes and mucoid diarrhea. If not treated early excess Kapha can lead to hyperglycemia, anorexia nervosa, and blood in the stool.
  3. Kapha accumulation in skin, adipose tissue, muscles and circulatory system: An accumulation of Kapha in other parts of the body can lead to hypertension, itching, lipoma formation, cold sweat, swollen lymph, pallor, low strength of the body, itching etc. In the case of long standing Kapha accumulation some serious aggravation from the present condition can lead to obesity, thrombosis, leukaemia, malignant tumours, edema, high cholesterol, blood stagnation, hypertrophy, heart failure etc.
  4. Kapha in respiratory system: Kapha in the respiratory tract can lead to coughs, hay fever, sinuses, nasal crust, chest pain, runny nose, excess mucus and frequent cold. If the existing condition becomes serious and treatment is not done on time, some serious complications can lead to cystic fibrosis, sinus infections, excess phlegm in the throat, chronic sinus etc.
  5. Other parts of the body: If Kapha accumulates in other parts of the body it can lead to symptoms such as excess urination, low libido, premature ejaculation, heavy testicles, swelling of the joints, dental tartar, sex desire, fibrocystic lumps, goiter, enlarged spleen, gallstones, endometriosis, cystic ovary, lordosis, protruded eyes, heavy feeling of the eye, prostate enlargement, white urine, neurofibromas, hydrocephalus, gangrene , prolonged menstrual cycle osteoma, kyphosis, prostatic calculi, bone spurs etc.
  6. Food to avoid Kapha symptoms: Some foods that need to be avoided include carbonated drinks, oily food, chilled food, deep fried snacks, red meat, foods which are heavy to digest, milk especially buffalo milk, sweets, Ghee, fruits like Banana, Mango etc. excess salt and sour, all forms of alcohol except red wine, the latter can be consumed no more than once in a week.

Sleep Disorder - Know Its Types And Causes!

Dr. Sankalp Mohan 89% (89 ratings)
MBBS, MD - Internal Medicine, Fellow In Pain Management, DM - Neurology
Neurologist, Gurgaon
Sleep Disorder - Know Its Types And Causes!

Getting a good night’s sleep is essential for a healthy lifestyle. When a person is asleep, the body rejuvenates itself. Some people can fall asleep as soon as their head touches the pillow but others can find it hard to sleep. Conditions that affect a person’s ability to sleep properly over a long period of time are known as sleep disorders. There are many different types of sleep disorders.

Obstructive Sleep Apnea
Sleep apnea is a very common sleep disorder. This is marked by frequent interruptions in the person’s breathing. It may cause the person’s breath to become shallow or even stop briefly. In many cases, the person may not be aware of this happening while they sleep. Obstructive sleep apnea is caused by a partial or complete obstruction of the upper airway. This makes the chest muscles and diaphragm work harder to pull air into the lungs.

Insomnia
Insomnia can be described as an inability to fall asleep. Waking up frequently in the middle of the night and finding it difficult to go back to sleep or waking up earlier than planned in the morning are also characteristic signs of insomnia. There are two types of insomnia; primary and secondary insomnia. Primary insomnia refers to the inability to sleep that is not connected to any other disease. If the person’s inability to sleep stems from another disease, it is known as secondary insomnia. There are a number of factors that could cause insomnia. This includes life changes such as shifting to a new home, death of a loved one or change of jobs, emotional discomfort, environmental factors such as light or noise, jet lag, stress, etc.

Restless Leg Syndrome
This sleep disorder is also classified as a neurological disorder. It is characterized by an overwhelming urge to move one’s legs while sleeping. This may be felt as a scratchy itchy, burning, pulling or throbbing sensation. Massaging the legs or moving it only provides temporary relief. The exact cause of this condition is not known but suffering from an iron deficiency, kidney failure, diabetes, Parkinson’s disease or peripheral neuropathy can increase the risk of this sleep disorder.

Narcolepsy
This can be described as the brain’s inability to control its sleep cycle. This can make a person fall asleep unexpectedly during the day while falling asleep at night becomes more difficult. In most cases, this sleep disorder is caused by reduced levels of a neurotransmitter known as hypocretin.

So, if you are experiencing any of the above symptoms or have difficulty sleeping, it is advised not to self-medicate and delay the treatment. Seek help from a professional right away and enjoy peaceful sleep.

2 people found this helpful

The Ways In Which Insomnia Affects Your Emotions

Dr. Vishal P Gor 92% (903 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, Diploma In Psychiatric Medicine
Psychiatrist, Ahmedabad
The Ways In Which Insomnia Affects Your Emotions

There is a distinct relationship between sleeping disorders and your emotional health, both influence each other. Insomnia is a common sleeping disorder, which is generally caused due to stress and tension. Depression and anxiety also account for insomnia. It has been proven by research that people who experience sleeplessness or cases of insomnia are at a higher risk of depression and similar psychiatric disorders.

Insomnia is an important factor which causes depression and many people affected by it commit suicide. Researchers have found dysfunctional activity in the area of the brain where emotions are processed and regulated, among people with insomnia. Their study explains the mechanism by which insomnia affects and influences emotions in people, which leads to depression and other disorders.


The ways in which insomnia affects your emotions

  1. There is a clear difference in the brain activities of people with insomnia when compared with normal people who get good sleep. There is usually a great difference between the activities of the amygdala, which are neurons in the temporal lobe of the brain. The amygdala is very important in regulation and processing of emotions.
  2. Insomnia disrupts the ability of the brain to process negative emotions.
  3. Neural change and problems with regulating emotions are also caused because of insomnia.
  4. Insomnia disables the ability of judging or sensing any kind of emotion by looking at the face of a person. It is difficult to judge emotions such as anger and sadness in people suffering from insomnia. This impairment occurs more in women.
  5. Insomnia and similar sleeping disorders affect our inhibition and disrupt our impulse control mechanism. An insomniac person is likely to develop increased impulsiveness to negative stimulus.
  6. People suffering from insomnia develop a perception towards negative stuff and perceive most things in a negative way, rather than looking at the bright side which a normal person tends to do. People affected by insomnia are characterized by a negative mood and are pessimists in nature.
  7. A sleep deprived or insomniac patient shows greater activity around the limbic area of the brain. This is the area where major emotional regulation and processing are undertaken.
  8. A person suffering from insomnia develops a cranky personality. The patient is in an irritable mood and is triggered by the slightest and pettiest of circumstances. An insomniac patient is also characterized by swinging moods, high temper and general fatigue, which result due to lack of sleep.

Insomnia is a sleeping disorder which directly affects a person's emotions and the processing and regulation of emotions. There is a direct and important link between insomnia and emotional disorders. In case you have a concern or query you can always consult an expert & get answers to your questions!

2 people found this helpful

Can Homeopathy Treat All Types Of Insomnia?

Dr. Madhuri Bhatt 90% (54 ratings)
MD - Homeopathy, BHMS
Homeopath, Ahmedabad
Can Homeopathy Treat All Types Of Insomnia?

Insomnia is a mental condition, which is characterized by a difficulty in falling asleep, even when you have the chance to do so. 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.

Insomnia can be classified in the following ways

  1. Secondary insomnia: it stands for sleep problems that may be caused by health conditions, medications, pain or any other causes.
  2. Acute insomnia: it is also known as short-term insomnia and usually lasts for a night or a few weeks.
  3. Primary insomnia: it refers to sleep problems which aren't directly related with any health condition.
  4. Chronic insomnia: insomnia is described as long-term or chronic if you suffer from it for about 3 nights a week for 1 month or longer.

Homeopathy is a boon towards treating insomnia.

  1. 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.
  2. 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.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3353 people found this helpful

Good Sleep Is Essential For Diabetes Control

Dr. Anirban Biswas 91% (1251 ratings)
PGP In Diabetologist, Fellowship in Non-Invasive Cardiology, MD - Medicine, MBBS
Endocrinologist, Delhi
Good Sleep Is Essential For Diabetes Control

35 % more patients acheived glycemic control with proper sleep (8 hours /day). melatonin (altonil ) can be used for mild - mod insomnia in diabetic patients without any side-effects

4 people found this helpful

Sleep Disorders In Children - Know The Most Common Ones!

Dr. Rakesh Kumar 86% (17 ratings)
Diploma In Paediatric
Pediatrician, Patna
Sleep Disorders In Children - Know The Most Common Ones!

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. NightmaresThey 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 apneaSnoring 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. BedwettingThis 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 sleepinessExcess 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.
2360 people found this helpful

Insomnia - How Homeopathy Can Help?

Dr. Hemesh Thakur 88% (662 ratings)
CCH, BHMS
Homeopath, Delhi
Insomnia - How Homeopathy Can Help?

Insomnia is a mental condition, which is characterized by a difficulty in falling asleep, even when you have the chance to do so. 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.

Insomnia can be classified in the following ways -

  1. Secondary insomnia: it stands for sleep problems that may be caused by health conditions, medications, pain or any other causes.
  2. Acute insomnia: it is also known as short-term insomnia and usually lasts for a night or a few weeks.
  3. Primary insomnia: it refers to sleep problems which aren't directly related with any health condition.
  4. Chronic insomnia: insomnia is described as long-term or chronic if you suffer from it for about 3 nights a week for 1 month or longer.

Homeopathy is a boon towards treating insomnia.

  1. 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.
  2. 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.
4778 people found this helpful

Role Of Unani Medication In Insomnia!

Dr. N A Khan (Unani Specialist) 93% (801 ratings)
Doctor In Unani Medicine(D.U.M.B.I.M)
Sexologist, Delhi
Role Of Unani Medication In Insomnia!

Proper rest and a sound sleep are prerequisites for keeping the physical and mental health in good shape. Difficulty to fall asleep or having a disturbed and interrupted sleep day after day can be a nightmare. In addition to the immense physical exhaustion and fatigue, insomnia can leave a person stressed out mentally which is bound to have an impact on their professional as well as personal lives and commitments. Over the last few years, incidences of insomnia have been rising at an alarming rate.

Insomnia does not always exhibit similar symptoms in all the affected individuals. In some, the condition may be short-term, lasting for a few days or weeks (Transient Insomnia). In some, the problem may appear on and off (Intermittent Insomnia). In extreme cases, insomnia and the associated discomfort may continue for months (Chronic Insomnia). In some instances, insomnia appears as a symptom associated with health conditions such as diabetes, Alzheimer's disease, Parkinson's disease, heart ailments, GERD, to name a few. Severe stress and anxiety along with unhealthy dietary and lifestyle habits are also known to play a pivotal role resulting in insomnia.

The goodness of Unani in treating Insomnia
Unani is one of the ancient forms of medications that has gained immense worldwide appreciation due to its effectiveness in treating various threatening and complicated health conditions including insomnia. In case of Insomnia, the Unani treatment involves a combination of Dietotherapy, Regimental Therapy, and Pharmacotherapy. The main aim of the Unani treatment is to treat insomnia by restoring the balance between the four humors namely, Blood (Dum), Yellow bile (Safra), Phlegm (Balgham), and Black bile (Sauda). It is these four humors that not only nourish the body and the vital organs but also keeps the various health conditions at bay.

With Dietotherapy or Ilaj Bil Ghiza, the aim is to bring the necessary dietary changes to deal with insomnia. The daily intake of banana, walnuts, kale, lettuce leaves, sweet potatoes, herbal tea (especially Chamomile), grapefruits, turkey and red meat (in moderation), whole grains, go a long way to improve the condition of insomnia. People with insomnia should, however, try and avoid processed foods, cheese, pork, aerated, caffeinated and alcoholic drinks, as much as possible. Unani also suggests that the dinner should be light and taken at least 2-3 hours before going to sleep.

Pharmacotherapy or Ilaj Bil Dawa involves the use of Unani medicine to alleviate the discomfort. Some of the medicines often used in treating insomnia includes:

  • Rogan Kaddo
  • Rogan Badaam
  • Hareera Magaz Badaam

To treat insomnia, a Unani specialist will also carry out a detoxification of the body, known as Regimental Therapy or Ilaj Bil Tadbeer, the detoxification is brought about through

  • Exercise (Riyazat)
  • Massages (Dalk)
  • Leeching (Taleeq-e-Alaq)
  • Venesection (Fasd)
  • Turkish bath (Hammam)
6171 people found this helpful
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