Insomnia

Insomnia is a sleep disorder where you have trouble falling asleep, staying asleep, or both. This means you might not feel refreshed even after sleeping. It can affect your energy, mood, and ability to function during the day.

Causes of Insomnia:

Several factors can lead to insomnia, disrupting your ability to fall asleep, stay asleep, or feel rested. Here's a breakdown of common causes:

1. Stress and Anxiety

Worries about work, relationships, or health.
Overthinking or mental restlessness before bed.

2. Poor Sleep Habits

Irregular sleep schedule (e.g., staying up late or inconsistent bedtime).
Using electronics like phones or TVs before sleeping.
Uncomfortable sleeping environment (too bright, noisy, or uncomfortable bed).

3. Lifestyle Choices

Excessive caffeine or alcohol intake, especially in the evening.
Eating heavy or spicy meals close to bedtime.
Lack of physical activity or exercise during the day.

4. Medical Conditions

Chronic pain (arthritis, back pain).
Breathing problems (asthma, sleep apnea).
Heartburn or acid reflux.
Neurological conditions like Parkinson’s disease.

5. Mental Health Issues

Depression, characterized by persistent sadness or lack of energy.
Anxiety disorders, which cause excessive worry or panic.

6. Medications

Certain antidepressants, blood pressure medications, or stimulants.
Over-the-counter cold or allergy medications containing stimulants.

7. Hormonal Changes

Pregnancy or post-pregnancy hormonal fluctuations.
Menopause-related hot flashes and night sweats.

8. Circadian Rhythm Disruptions

Jet lag from traveling across time zones.
Working night shifts or rotating shifts.

9. Substance Use

Nicotine from smoking can act as a stimulant.
Alcohol can disrupt the natural sleep cycle, reducing deep sleep quality.

10. Chronic Stress or Trauma

Ongoing stressors or traumatic experiences (e.g., PTSD or Post traumatic Stress disorder).

Symptoms of Insomnia

Difficulty falling asleep or waking up too early.
Feeling tired even after a full night's sleep.
Daytime fatigue or low energy.
Difficulty focusing or irritability.
Increased risk of mistakes or accidents.

Types of Insomnia

Acute Insomnia: Short-term; caused by stress or a specific event.
Chronic Insomnia: Long-term; lasts more than three nights a week for at least three months.
Onset Insomnia: Difficulty falling asleep.
Maintenance Insomnia: Trouble staying asleep or waking up frequently.

Risk Factors for Insomnia

Age: More common in older adults.
Gender: Women are at higher risk due to hormonal changes (pregnancy, menopause).
Lifestyle: High stress, irregular schedules, or overuse of devices.
Mental Health: Anxiety or depression.
Medical Conditions: Chronic illnesses or sleep disorders like apnoea.

Ayurvedic Perspective on Insomnia

In Ayurveda, insomnia is called Anidra. It is linked to an imbalance in the doshas (Vata, Pitta, and Kapha), especially an aggravated Vata dosha. Factors like stress, improper diet, or excessive mental activity disturb the mind and body, leading to poor sleep.

Therapies

Abhyanga (Oil Massage): Using warm sesame or Brahmi oil calms the nervous system.
Shirodhara: Continuous pouring of warm oil on the forehead; deeply relaxing.
Panchakarma: Detoxification therapies like Virechana (purgation) and Basti (enemas) balance Vata.