Insomnia – Symptoms, Causes & Treatment

Sleep is a natural process of giving proper rest to the body as well as mind. Whereas Insomnia a sleep disorder, is characterized by inability of falling asleep at night or inability of having a sound sleep, which disturbs natural rest and can interfere with day activities.

Causes of Insomnia

Causes of acute or sudden Insomnia:

• Physical or Emotional discomfort
• Significant stress in life (job related, death or illness of a near one, to manage relations)
• Illness
• Some medications for example used to treat high blood pressure, asthma, water retention (diuretics) may also interfere with sleep
• Environmental factors like light, noise, extreme wheather (hot or cold) can interfere with sleep
• Disturbances in routine sleep schedule for example changing from day to night shift or jet lag 

Causes of chronic insomnia:

• Chronic stress
• Depression
• Anxiety
• Discomfort or pain at night

Symptoms of Insomnia

Symptoms of insomnia can include:

• Experiencing difficulty with sleeping at night time 
• Waking up early in morning
• Sleepiness during the day
• General tiredness
• Irritability
• Issues with concentration or memory

Ayurvedic View

Insomnia is referred to as “Anidra” in Ayurveda. It is a sleep disorder that involves the nervous system and is called Vatavyadhi (Vata diseases).  So Vata is the main Dosha responsible for this disorder but according to the etiology of Ayurveda, mostly all the three doshas (basic humors) are responsible for the disease which are Vata (Prana vata), Pitta (Sadhak Pitta) and Kapha (Tarpak Kapha).

Tarpak Kapha, a sub-type of Kapha (Water) regularly provides nourishment to the brain cells and help in facilitating a good sleep in night.  If imbalanced, this dosha can cause malnourishment of brain cells, leading to Insomnia. Sadhak Pitta, a sub-type of Pitta (Fire) is located inside the heart. Its work is to control emotions, desires, and spirituality. If imbalanced, can make a person very much demanding as well as workaholic, which can lead to disturbed sleep. Prana Vata, a sub-type of Vata, when imbalanced, tends to make the nervous system sensitive again leading to insomnia.

In Ayurveda, nervous system disorders are linked with mental disorders since the mind and nerves are inter-connected.  Different dosha types define the symptoms of sleep disorders. 

– Vata: there suffer from insomnia frequently, there is nervousness, lack of feeling grounded, hypersensitivity, anxiety, they think excessively and stay worrisome, their sleep is not sound at all . They may have issues with falling asleep at the first place, then it is easily disturbed, once awakened they find it inconvenient to get back to sleep.  Their dreams are usually nightmares, frightening – falling, flying, encounters with ghosts or other disturbing experiences.

– Pitta: Their sleep is usually agitated and not so sound. Yet they are able to get back to sleep. They generally dream of dramatic events which may disturb their sleep.  

– Kapha: They rarely suffer from insomnia. Though when the Kapha gets excessive in the body it may lead to insomnia or too much sleep temporarily.

In Ayurveda, each patient posses various combinations of doshas leading to the disease. Healingways focuses on balancing the imbalanced body energies through herbal teas, along with customized diet, yoga  as well as lifestyle plans. Relaxation of mind is always emphasised.

Diet & Lifestyle Advice

• • Sattvic diet is best choice to bring back harmony in life. So one should try to have light, nutritious and fresh foods.
  • Include nuts like walnuts, almonds, peanuts and pumpkin seeds, in your daily diet.
  • Judicious use of clarified butter can help significantly in strengthening nerves, resulting in a good night’s sleep.
  • Stimulants like smoking, caffeinated drinks and alcohol must be avoided after dusk.
  • Avoid late night suspenseful and violent TV shows as well as working on computer.
  • Make your bedroom most comfortable and relaxing place.

• Use aroma rich massage therapies to allow the fragrance pass through olfactory lobe which can make you sleep in minutes. 

• A relaxing warm bath may also useful for bringing relaxed and sound sleep.

Home Remedies

For Vata body type:

• In the morning, on an empty stomach have a glass of milk with one teaspoon of licorice root powder
• Take 2 cups of water; add a teaspoon of brahmi and another of ashwagandha powder. Reduce this mix to a cup and take it every day in the morning. This is likely to help overcome any associated headaches.
• Before retiring for the day try to massage your feet (the sole area) with lukewarm mustard oil. The same can be done 2 to 3 times during the day. 

For Pitta body type:

• In a cup of water add around three grams of fresh mint leaves or one and a half gram of powdered mint leaves. Boil this mix for 15 minutes or so. At bedtime take it lukewarm with a teaspoon of honey. 
• Before going to bed take a glass of whole milk (i.e. with the cream content), add green cardamom powder to it.

For Kapha body type:

• Add half a teaspoon of cinnamon powder and a teaspoon of honey in cup full of warm milk. Take this on regular basis at bed time.
• At night time take sliced banana garnished with cumin. 

Yoga for treating insomnia

• Padangusthasana is the Big Toe Pose of Yoga which helps in lengthening and strengthening of the tightened hamstrings 
• Bridge Pose, known as the the Setu Bandha Sarvangasana is acknowledged to be rejuvenating, energizing and restorative. 

• Cat Pose which is also referred to as the Marjaryasana, is a great way to massage one’s spine and organs in the belly 
• Dolphin Pose is useful in strengthening of the arms as well as the legs. It helps open up the shoulders too. 
• Downward-Facing Dog pose, traditionally called the Adho Mukha Svanasana is the ultimate pose that provides an all over rejuvenating stretch