insomnia management through yoga

3.  Insomnia also known as the disorder of initiation & or
maintenance of sleep(DIMS).
Insomnia means one or more of the following:-
i. Difficulty falling asleep(sleep onset insomnia).
ii. Frequent or sustained awakenings(sleep maintenance
insomnia).It includes:-
a) Frequent awakening during night.
b) Early morning awakenings(sleep offset insomnia).
iii. Persistent sleepiness despite sleep of adequate
duration

4.  Transient insomnia- Typically the result of situational
stress or a change in sleep schedule or environment.
 Short term insomnia- Insomnia lasting from a few days
to 3 weeks It is usually associated with more protracted
stress such as recovery from surgery or short term illness.
 Long term or chronic insomnia- last for months or year
and commonly reflects perpetuating factors associated
with primary sleep disorders
PREVALENCE:- very common with 15-30% of general
population with equal prevalence in male and female.
After age of 30 more common in female.

5. 1. Medical illnesses
I. Any painful or uncomfortable condition
ii. Heart diseases
iii. Respiratory diseases
iv. Rheumatic and musculo-skeletal disease
v. Old age
vi. Brain stem or hypothalamic lesions
vii. Delirium
viii. PMS ( Periodic movements in sleep)
2. Alcohol and drug use
I. Drug or alcohol withdrawal syndrome
ii. Delirium tremens
iii. Amphetamine or other stimulants, e.g. caffeine
iv. Chronic alcoholism

6. 3. Current medication e.g. fluoxetine, steroids, theophylline,
propranolol
4. Psychiatric disorders
i. Mania (may not complain of decrease in sleep,as there is often
a decreased need for sleep)
ii. Major depression (difficulty in maintenance of
sleep is more prominent, although difficulty in
insomnia).
initiating sleep is also present)
iii. Dysthymia (difficulty in initiating sleep is characteristic)
iv. Anxiety disorder (difficulty in initiating sleep is
common)
v. Stressful life situation (may cause temporary
5. Idiopathic insomnia

11.  Sleep Diary:-Tracking your sleep patterns may help your
doctor reach a diagnosis.
 Epworth Sleepiness Scale: a validated questionnaire that
is used to assess daytime sleepiness.
 Polysomnogram: a test measuring activity during sleep.
 Actigraphy: a test to assess sleep-wake patterns over time.
actigraphs are small, wrist-worn devices (about the size of
a wristwatch) that measure movement.
 Mental health Exam: Because insomnia may be a
symptom of depression, anxiety or another mental health
disorder, a mental status exam, mental health history, and
basic psychological evaluations may be part of your initial
assessment.

17. AIM:-
 Review of normal sleep cycle.
 Prevention of complication of insomnia
Annamaya kosha:
a) Sleep hygiene-
Some basic components of sleep hygiene are:
1. Regular, daily physical exercises (preferably not in
the evening).
2. Minimise daytime napping.
3. Avoid fluid intake and heavy meals just before bedtime.
4. Avoid caffeine intake (e.g. tea, coffee, cola drinks)
before sleeping hours.

18. 5. Avoid regular use of alcohol (especially avoid use of
alcohol as a hypnotic for promoting sleep).
6. Avoid reading or watching television while in bed.
7. Sleep in a dark, quiet, and comfortable environment.
8. Regular times for going to sleep and waking-up
9. Try relaxation techniques
b) Asana
 Padahastasana: Helps stretch the back muscles,
invigorates the nervous system by increasing blood
supply, and makes the spine supple.
 Marjariasana: It is an excellent stretch for making the
spine flexible. Marjariasana helps massage the digestive
organs and improves digestion, helping you to sleep well.
It improves blood circulation and relaxes the mind.

19.  Shishuasana: A deeply relaxing stretch
for the back, which also helps calm the
nervous system so that you can sleep
peacefully.
 Baddhakonasana(butterfly pose):
This pose can help remove fatigue from long hours of
standing or walking. It is a good stretch for inner thighs,
groin, and knees.
 Vipritkarani asana:This posture helps increase blood
supply to the brain and relieve a mild headache, and
calms the mind.
 Shavasana : helps relax the entire system.

20. c) Diet : sattvic diet
It include that diet which are easy to digest and has
the quality to supply nutrition to the body.
d) Kriyas
Dhauti, basti and nauli can help to removes the
gastrointestinal causes of insomnia.
Neti helps to remove the congestion of sinuses.
Trataka helps to stimulate the parasympathetic
nervous system and thereby induces sleep.

21.  Bhramari pranayama:
create a soothing effect on the mind & the nervous
system. It stimulates the parasympathetic nervous
system, which induces muscular, physical, mental &
emotional relaxation.
 Kapalbhati pranayama:
removes fatigue refreshes the brain , reduces mental
stresses.
 Nadishodhana pranayama:
relaxes the nerves stabilizes the emotion and calms
down the mind.

22. Relaxation technique:
 Deep relaxation technique(DRT)
 Yoga nidra
Meditation:
 Omkara meditation
 Cyclic meditation
 Vipassana meditation
Advance techniques:
 Pranic energisation technique
 Self management of excessive tension(SMET)
 Mind sound resonance technique(MSRT)
Bhakti yoga: bhajan , mantra chanting etc.

23.  Stimulate parasympathetic nervous system
 Increases alpha wave activity in the brain
 Counteract stresses
 Manage psychological and psychosomatic disorder
 Develop a positive attitude
 Clears up the unconcious
 Relaxes the mind

24.  Counselling sessions.
 Reading scriptures
 Reading inspirational books
 Self awareness
Anandmaya kosha
 Feeling of bliss
 Live the life in positive way
 Always enjoys the moment of life in every condition