Natrural Remedy for sleep Disorder -Insomnia


Sleep disorders ,  a group of conditions that disturb the ability to sleep well. It involves issues related to the quality, timing, and amount of sleep, which result in daytime distress and impairment in body functioning.

Importance of Sleep:

Sleep is important for both physical and mental health. 

There are two types of sleep that generally occur in a pattern of three-to-five cycles per night:

Rapid eye movement (REM) – It is the time when most dreaming occurs

Non-REM – It has three phases, including the deepest sleep

How much sleep we need completely depends on age and from person to person. As per  National Sleep Foundation it is critical for  adults to tak seven to nine hours of restful sleep each night. 

SYMPTOMS OF SLEEP DISORDERS

  • difficulty in sleep
  • daytime fatigue and weakness 
  • unusual breathing patterns
  • unusual movement or other experiences while asleep
  • lack of concentration
  • Depression
  • weight gain

There are 5 basic types of sleep disorders seen mostly-  

  1. Insomnia- It refers to a condition in which a person is not able to sleep at night . It can be temporary due  to jet lag or sometimes due to  stress , anxiety, hormones, or digestive problems.
  1. Sleep apnea- Sleep apnea is a condition in which there is a pause during sleep. It can also cause you to wake up during the night.
  1. Parasomnias- It comes from a latin word which means  “around sleep,” It is characterized by abnormal sleep behaviors or physiological events that occur with specific stages of abnormal movements during sleep. They include- 
  • Sleepwalking
  • sleep talking
  • Nightmare
  • Bedwetting
  • teeth grinding or jaw clenching

Sleep behaviors aren’t limited to these, though. Any number of potential behaviors can occur while you’re sleeping.

  1. Restless leg Syndrome ( RLS) – It is an immense need to move the legs. Sometimes it is accompanied by a tingling sensation in the legs. While these symptoms can occur during the day, they are most prevalent at night. It is a neurological movement disorder characterized by unpleasant feelings in the legs associated with a need to move. These sensations may include:
  • Aches
  • Burning sensation
  • Tingling
  • Feeling of bugs crawling on the legs
  1. Narcolepsy- In  this condition you suddenly feel extremely tired and fall asleep without warning. This can be profound and may lead to falling asleep in inappropriate situations, such as while working or driving a car.

According to Ayurveda, Insomnia is explained as Anidra. The management or treatment of insomnia in ayurveda comprises of –

1. Shiro dhara (Head Massage)

Shiro means head and Dhara means flow means pouring or applying stimulating oils like Bhringaraj Taila, Til Taila, Ksheerabala taila on the Shira (head) and pressing down on the scalp in gentle, circular motions remarkably soothes the mind. This boosts blood circulation to the central nervous system and helps overcome sleeplessness. 

2. Abhyanga (Body Massage)- means oil massage

This reviving procedure involves a harmonizing full body massage with aromatic essential oils such as almond, rose, jasmine, lavender and sandalwood. 

3. Nasya 

3-5 drops of Anu taila, cow ghee or sesame seed oil in the nostril helps to release stress and tension from the head and improves mental clarity.

4. Medhya Rasayana

A class of herbal medications, Medhya Rasayana literally translates to the rejuvenation of brain power and intellect.

Herbs such as-

  • Ashwagandha- Ashwagandha is an adaptogen which contains an active compound known as triethylene glycol, which works wonders to induce sleep. Ashwagandha treats people with anxiety, stress and exhaustion.
  • Brahmi- Brahmi or Bacopa is one such herb that supports a restful sleep, calms emotional turbulence and also helps improve concentration and alertness. Brahmi, in Ayurveda, is called a brain tonic. This herb that cools the body and mind may provide an effective tonic for pitta dosha. 
  • Shankhpushpi- Shankhpushpi is a herb that contains flavonoids, glycosides and alkaloids that help soothe your nervous system by bringing relief to mental fatigue. It acts as a natural tranquilizer for anxiety neurosis that further helps in sleeping better.
  • Jatamansi- its a brain tonic and a memory enhancer, it also facilitates calmness and relaxation to a hyperactive mind. It helps in inducing sound sleep while rejuvenating and nourishing the nervous system.
  • https://youtu.be/tHgpjIB8mNs

Yoga For Beginners -SUN SALUTATION ( सूर्य नमस्कार)  –  Module 2 

Hope you have enjoyed the warm up postures in Module 1 . Now time to move further and this time we are doing something which has an impact on your body from head to toe . 

Yes we are talking about SUN SALUTATION. Surya Namaskara means – bowing down in reverence to the Sun . Surya Namaskara is a series of 12 yogic asanas.It is a daily practice that helps to balance three bio energies in your body i.e, Vata (air) , Pitta ( Fire ) and Kapha ( water) . First let’s talk about the benefits you get from Sun Salutation  (Surya Namaskara)  : 

  • Improve metabolism 
  • Helps to maintain healthy digestion 
  • Helps to lose weight  and burn fat 
  • Improves concentration 
  • Make body more flexible 
  • Strengthen the spine 

How to perform Surya Namaskara 

  1. Pranamasana (Prayer pose)- Stand straight, bring your feet together and your palms together on your chest , breathe normally 
  2.  Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up  
  3. Hastapadasana (Standing forward bend)-  Exhale and bend forward from the hips ,  touch the floor with your fingers or palms and   bring the forehead as close to the knees as is comfortable . Do not strain, keep the knees straight  
  4. Ashwa Sanchalanasana (Equestrian pose)-  Place your palms on the floor beside the feet, keep the arms straight,  inhale and bring your left leg back, drop your left knee on the floor and bend your right knee . In the final posture, the left foot, both hands, left knee and toes support the body and the back is slightly arched and the head faces forward, look upwards  
  5. Dandasana (Stick pose)-   Hold your  breath and bring your right leg back then  straighten your hands and knees . Align your body in such a way that it  forms a straight line from the top of your head to your heels. Look at a fixed point in front . 
  6. Ashtanga Namaskara (Salute with eight parts)- Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes. In the final position only the toes, knees, chest, hands and chin should touch the floor .The buttocks, chips and abdomen should be raised.
  7. Bhujangasana (Cobra pose) – Inhale, keep your hands beside your chest . Slide the chest forward and raise fthe head, the shoulders, then, straightening the elbows . Arch the back into the Cobra Pose and lower the hips and buttocks to the floor . Bend the head back and look upward .  
  8. Adho Mukha Svanasana (Downward facing dog pose)-   Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle . Keep the knees and hands straight ,  push the heels and head towards the floor .
  9. Ashwa Sanchalanasana (Equestrian pose) – Hold the breath and  bring your left leg forward . Place your palms on the floor beside the left foot and  keep the arms straight . Drop your right knee on the floor and bend your left knee . The back is slightly arched and the head faces forward, look upwards .
  10. Hastapadasana (Standing forward bend)- Exhale and from Half Cobra Pose bring your right leg forward , bend forward from the hips . Touch the floor with your fingers or palms and bring the forehead as close to the knees as is comfortable .Do not strain, keep the knees straight .
  11. Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up .
  12. Tadasana (Mountain Pose)- Exhale and return to Tadasana , remain in the same posture for a few seconds , feel the energy movement and start the next round .

Precautions – Do not perform yoga asanas under following conditions 

  • High fever
  • Cough and cold 
  • Coronary artery disease 
  • Hernia 
  • Slip disc 
  • Sciatica 
  • During Menstrual cycle

Start with 5  rounds of Surya Namaskara in the beginning and increase one round every week , this way you can go upto 50 rounds of surya namaskara over a period of time . People who are not able to perform difficult asanas can do Surya Namaskara everyday and get the benefit out of it . 

So what are you waiting for …Start Today ! 

10 Tips  for Parents  – Screen Addiction in Children 

Nowadays most of the parents are getting worried as most of the time their children are using gadgets with long screen time .  After the Pandemic now many of the children are using laptops for  online study  and due to excessive usage of laptops children are getting affected not only physically but also mentally .

Children are not able to concentrate or focus on anything they are doing like study or any other task . Most of the children in  the age group  of 4-8 years are wearing glasses due to weak eyesight . 

In the modern era digital devices are the best way to learn about the world and other subjects . It is the duty of parents to monitor the screen time for their child . The key to reduce screen time is to provide them options which are more interesting and engaging for them. Most of the time parents say no to screen time without providing any other alternative . 

Here are few practices you can follow to reduce the screen Time :

1. Children learn things faster by observing , so if both parents are always scrolling their phones then the child will also learn the same just by observing . You have to reduce your screen time as well if you want to inculcate the same habit in your child . 

2. Spend quality time with your child which means doing the activity which your child wants to do , so that they don;t miss the screen time .

3. Allow your child to join any sports activity as per their choice

4. Fix the time limit for the screen time for eg 2pm – 2:15 pm (not more than 10 -15 min.)  so that your child doesn’t feel that you are restricting them forcefully . It’s the same as how we fix time for study, similarly we have to set time for screen time .

4. Help your child to understand how to use technology for the benefit of learning something new rather than just wasting time .

5. Plan a digital detox hour  for your family in which no one in the family is going to use any gadget . It’s fun ! 

6. Try to limit the usage of gadgets and limit the screen time without talking too much about it . Don’t make it a big change for your child, just do it in a very light and simple way .

7. If your child is used to of having long screen time and you want to stop this habit all of a sudden , then your child face a lot of behavioural issues like throwing tantrums and misbehaving with parents , It’s like an addiction to screen time and child also need time and proper care during this transition . Start communicating with your child , show them the side effects of long screen time on eyes and behaviour ( in videos or pictures) . Sometimes showing them bad results of their habits can actually work and children stop doing the same .

8. Make sure during this transition your child must be engaged in other activities so that they don’t get bored .

9. Take this as a family challenge where everyone has to participate , you cannot align this only to the child.

10 . Don’t showcase this change as a big challenge , just show your child that it’s just there and in moderation the child can use the gadgets .

Hope these tips are going to create a positive environment at your home and help you to reduce screen time for your child and the entire family .

Share your feedback and results after practicing the above tips in comments.