SLEEP DEPRIVATION AND ITS NATURAL MANAGEMENT

Sleep is essential  to recharge mind and body , functioning at best and protecting individuals well-being.  Most adults need seven to nine hours of sleep to properly function next day. Children and teens need even more to be active and fresh next day.

Sleep deprivation means not getting enough sleep or you are not getting good quality sleep. Over a period of time with not getting enough sleep, it might cause disruptive symptoms that can interfere with persons normal routine activities as it cause negative impact on persons energy and mood. It can also affect persons heart, immunity , brain health, ability to handle stress and leads to serious long-term health issues like hypertension, stroke, anxiety, heart disease and depression.

WHAT ARE THE CAUSES OF SLEEP DEPRIVATION ?

Normal cause

• Alcohol abuse
• Excessive use of caffeine
• High stress levels
• Bad sleep-related habits
• New or unfamiliar place to sleep

Medical conditions causing sleep deprivation :

• Concussions
• Traumatic brain injuries
• Restless leg syndrome
• Insomnia
• Degenerative brain disorders like Parkinson’s disease
• Shirt-term illness like cold and flu

Mental health concerns causing sleep deprivations :

• Panic disorders
• Mania
• Bipolar disorders
• Anxiety

WHAT ARE THE SYMPTOMS OF SLEEP DEPRIVATION ?

Common symptoms are :

• Fatigue
• Headaches
• Trouble in focusing, thinking and remembering
• Daytime sleepiness
• Slow reaction time
• Irritability

Severe symptoms includes :

• Hand tremors
• Micro-sleep
• Impaired judgment
• Uncontrollable eye movements
• Impulsive behavior
• Trouble in speaking clear
• Tactile and visual hallucinations

STAGES OF SLEEP DEPRIVATION:

• Stage 1 : The individual goes at least 24 hours without sleep. Symptoms are similar to being under influence of alcohol and it is not safe to drive
• Stage 2 : Symptoms intensify and person begin to experience micro-sleeps and have trouble focusing or thinking.
• Stage 3: Symptoms start to get severe and individual may struggles to communicate with others.
• Stage 4: Extreme levels of symptoms. Individual starts to experience Hallucinations in this stage.

SELF-CARE TO MANAGE SLEEP DEPRIVATION

• Develop a relaxing bedtime routine by developing habits like reading, meditation or warm bath before sleep.
• Limit the time spend around bright light or using electronic devices like phone, Computer etc.
• Regular physical activities to improve quality of sleep.
• Avoid alcohol intake or eating meal to close to bedtime.
• Stick to consistent schedule like going to bed and waking up at same time every day.

AYURVEDIC APPROACH :

In ayurveda Nidra (sleep) is considered as one of the three most important pillars for healthy body and mind. Sleep deprivation can be correlated with Nidranasha in ayurveda . Consumption of unwholesome food, fear, excessive fasting, excessive excercise etc sevan of these nidan leads to the aggravation of vata dosha in the body. Aggravate vata cause vitiation of kapha and pitta dosha in body which leads to the disturbance of sleep pattern in person.

PANCHKARMA PROCEDURES                              

• Abhyanga : Full body massage with medicated oils can helps to remove tensions, relax mind and body promoting sound sleep.
• Pichu : Ayurvedic treatment where medicated oil mixed with herbal powder and applied to center part of head. It helpful to reduce stress, tension, mental conditions and insomnia.
• Pada-Abhyanga : Foot massage with oil promotes blood circulation in body and mind thus helps to relieve stress and promote quality sleep.
• Shirodhara : Stream of warm medicated oil poured slowly onto centre of forehead followed by gentle scalp massage helps to reduce depression, fatigue, anxiety thus inducing quality sleep.

HERBS FOR NIDRANASHA:

• Ashwagandha
• Tagara
• Sarpagandha
• Brahmi
• Jatamansi
• Shatavari

CHANDIGARH AYURVEDIC CENTER MEDICATION FOR THE TREATMENT OF SLEEP DEPRIVTION

1. Calm Sleep tablet

CAC calm sleep tablet is an amazing combination of natural herbs like bhang, Brahmi, Tagar, jatamansi. It helps to relieve stressful conditions. They help to pacify the nervous system and also helps to calm minds and make your body relax and light.

Recommended Dosage:Take 1 tablet twice daily with normal water.

2. Brain relaxant churn

It is a herbal and purely Ayurvedic  formulation. It is 100% natural and pure. It is prepared from herbs that show calming effect on brain and gives you relaxation. It contains various herbs like Amla, Sonth, Pippali, Marich, Haldi, Bala, Suddha Gandhak, Lauh bhasma etc. that are Stress buster and provide you relief from anxiety. Herbs present in CAC Brain relaxant churna shows antioxidant, Neuroprotective, carminative and anti inflammatory properties.

Recommended Dosage:Take 1tsp twice a day with normal water.

3. Mann Mitra tablet

It is herbal and purely Ayurvedic medicine. It is used in Ayurvedic treatment for psychiatric conditions and help to balance all the three doshas of body i.e vata, pitta, kapha. CAC Mann Mitra tablet improves intelligence and speech problems. It is helpful for making the nervous system strong and nerves as well. It contains various herbs like Bala, Vacha, Shankhpushpi, Nagkeshar etc that help you fight insomnia, anxiety, and stress. It works as a antioxidant, anti depressant, immuno booster, anti epileptic and as neuro protective drug. The main ingredients are Ashwagandha, Vacha, Jeevak, Bala, Swaran bhasma. It shows effective results in Insomnia, Sleep disturbances, Anxiety, Stress booster, Immuno modulator, Schizophrenia and Panic attack.

Recommended Dosage:Take 1 tablet twice daily with normal water.

4. Brodley Syrup

Brodley syrup is considered as 100% natural, pure, organic and has no coloring, artificial flavors, and preservatives. It is an excellent source for inducing sleep in a natural way. The syrup contains herbs like – Yashti madhu (Glycyrrhiza glabra), Dhania (Coriandrum sativum), Saunf (Foeniculum vulgare), etc. It is rich in anti-oxidants and good for the functioning of your brain and improves the nerve functioning.

Recommended Dosage:Take 2 teaspoonfuls twice a day with normal water.

5. Tagaradi churna

Tagaradi churna is herbal and purely ayurvedic formulation. It is one of the most important herb in Ayurveda for Sleeping disorders. It is also used as general tonicand Sedative, Hypnotic,Carminative and Hypotensive. It help to correct doshas involved in sleep disturbance and maintain their balance. It contains herbs like Tagar, Shankhpushpi, Brahmi, Ashwagandha and Jyotishmati which help calm your mind and gives you a sound sleep. CAC Tagaradi churna has anti oxidant, anti inflammatory, sedative, anti depression properties.

Recommended Dosage:1 teaspoon twice a day.