“sleep is an investment in the energy
you need to be effective tomorrow.”
😄Introduction
As per the Ayurveda 1. Food (Ahar) 2. Sleep (Nindra) 3. Celibacy (Brahmacharya) these three are described as Traya Upsthambha. Which means three basic physiological requirement for healthy life.
Sleep
(Nindra) is the one of the essential factors for healthy life. According to
Ayurveda Happiness and Unhappiness, Proper and Improper development, Strength
and Weakness, Potency and Impotency, Intellect and Non intellect, Life and Death all depends on your
sleeping habits.
Sleeping
time is vary according to your age, minimum time requirement for sleep is 7 to
8 hours.
|
|
AGE |
REQUIRED TIME FOR SLEEP |
|
1.Newborn |
0-3months |
14-17
hours |
|
2.Infant |
4-12
months |
12-16
hours |
|
3.Toddler |
1-2
years |
11-14
hours |
|
4.Preschool |
3-5
years |
10-13
hours |
|
5.Schoolage
children |
6-13
years |
9-11
hours |
|
6.
Teenagers |
14-17
years |
8-10
hours |
|
7.Adults |
18-64
years |
7-9
hours |
|
8.Old Age |
>
65 years |
7-8
hours |
😄 Definition of
Insomnia (Anidra)
Insomnia
means a person having trouble for falling or staying asleep that doesn’t leave
you feeling refreshed when you wake up.
It is a
common sleep disorder and 1.5times more common in aged person more than 65
years. In Ayurveda anidra is considered as a disease under the category of
Nanatmaj Vikara of vata dosha.
😄 Causes of insomnia (Nidana)
Food Habits (Aharaj Nidana)
✔ Excessive consumption of food which having Dry (Ruksha), Light (Laghu),Sharp (Tikshna) properties.
✔ Excessive consumption of caffeine, Alcohol.
2. Daily Activities (Viharaj Nidana)
✔ Uncomfortable and Unusual sleeping environment.
✔ Excessive Physical activity, Fasting, intercourse.
✔ Excessive involvement in any work either mentally or physically cause deviation from sleep.
✔ Excessive computer work and watching television at night.
✔ Emotional disturbance like Fear (Bhaya), Stress (Chinta), Misery (Dukha), Anger (Krodha) etc.
✔ Due to some disease like Arthritis (Sandhivata), Heart Burn (Amlapitta),
Menopause,
Hyperthyroidism and others.
✔ Due to any external injury that is also
cause insomnia.
😄Clinical Features (Lakshana)
✔ Loss of sleep or poor sleep (Nidra nasha or Kshaya)
✔ Body ache and heaviness of body (Angamarda)
✔ Headache (Shirah shool)
✔ Drowsiness during day time (Tandra)
✔ Indigestion (Apakti)
✔ Not feeling refreshed during day time (Glani)
😄Management
1. Avoidance
of causative factors (Nidana Parivarjan)
2. Food
habits ( Ahar)
✔ Warm Buffalo milk, Sweet (Madhur),
Unctuous (Snigdh) properties food are suggested.
✔ Avoidance of excessive consumption
of Coffee, Tea, Soft drinks, Alcohol, Smocking etc.
✔ Incompatible, Indigestible, Hot and
spicy food should be avoided.
3. Daily
Activities (viharaj)
✔ Maintenance of active physical and
mental life.
✔ Do light physical activities and
take warm water bath before bed time should be advised.
✔ Sleep on comfortable bed and
maintain a regular sleep schedule and avoid nap during day time.
✔ Excessive computer work and
watching television should be avoided.
✔ Listening to the soothing music at
bed time.
✔ Practicing Yoga and Meditation like
Pranayama, Suryanamskara, Tadasana, Padmasana, Pashchimottanasana, Shavasana
and others.
😄Treatment
External medication:-
✔ Abhayang (Body Massage), Padaabhayanga (massage of planter- region),Shiroabhayang (Massage of scalp) and Samvahana (Gentle pressing the body) also induces sleep.
✔ Utsadan and Udvartan (Massage of body with
powder or paste)
✔ Netra Tarpana
✔ Shirodhara with Buttermilk or oil
Oral medication:-
✔ Sharpagandha Ghana vati
✔ Brahmi churna
✔ Pippali moola churna
✔ Jatamamsi Churna
✔ Shankhapushpi churna
This all are take in a combination with milk
3gm two times in a day or take it individually.
This all herbs are calming and tranquilizing used as brain tonic.
Note:-
Take all this medication after the advised of
Registered Ayurvedic Physician.
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