Abstract
Sleep is an opportunity for the brain and body to rest and be restored. In addition, many functions important to good health take place during sleep at night. In India, at least 10% of the people can’t sleep without the sleeping pills. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning. This article review about causes, risk factors, different type, clinical presentation general management including some home remedies management and homoeopathic way of treatment of sleep disorder and healthy sleep. Homoeopathy treats the person as a whole. It means that homoeopathic treatment focuses on the patient as a person, as well as his pathological condition.
Introduction
The amount of sleep that people need can vary widely. Infants may need up to twenty hours; many children need from ten to fourteen per night. The average requirement for adults is estimated at six to eight hours, but many people need much more than that feeling chronically stressed and compromised, both physically and mentally, because of insufficient sleep. A sleep disorder, or somnipathy, is a medical disorder of the sleep patterns of a person or animal. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning. Polysomnography is a test commonly ordered for some sleep disorders.
Disruptions in sleep can be caused by a variety of issues, from teeth grinding (bruxism) to night terrors. When a person suffers from difficulty in sleeping with no obvious cause, it is referred to as insomnia. In addition, sleep disorders may also cause sufferers to sleep excessively, a condition known as hypersomnia. Management of sleep disturbances that are secondary to mental, medical, or substance abuse disorders should focus on the underlying conditions.
'SLEEP HYGIENE' SOLUTIONS FOR BETTER SLEEP
From having occasional difficulty sleeping to insomnia, there is a lot can do to get a better night's sleep, feel refreshed when awake, and remain alert throughout the day. It's called "sleep hygiene".
There are four general areas important to sleep hygiene:
Our circadian rhythm, or 24-hour cycle
v Aging
v Psychological stressors -- those factors can cause difficulty falling asleep and disturb the quality of our sleep
v Common social or recreational drugs like nicotine, caffeine, and alcohol
Circadian Rhythm
We all have a day-night cycle of about 24 hours called the circadian rhythm. It greatly influences when we sleep and the quantity and the quality of our sleep. The more stable and consistent our circadian rhythm is, the better our sleep. This cycle may be altered by the timing of various factors, including naps, bedtime, exercise, and especially exposure to light (from traveling across time zones to staring at that laptop in bed at night).
Aging
Aging also plays a role in sleep and sleep hygiene. After the age of 40 our sleep patterns change, and we have many more nocturnal awakenings than in our younger years. These awakenings not only directly affect the quality of our sleep, but they also interact with any other condition that may cause arousals or awakenings, like the withdrawal syndrome that occurs after drinking alcohol close to bedtime. The more awakenings we have at night, the more likely we will awaken feeling unrefreshed and unrestored.
Psychological Stressors
Psychological stressors like deadlines, exams, marital conflict, and job crises may prevent us from falling asleep or wake us from sleep throughout the night. It takes time to "turn off" all the noise from the day. One must develop some kind of pre-sleep ritual to break the connection between all the stress and bedtime.
Social or Recreational Drugs
Social or recreational drugs like caffeine, nicotine, and alcohol may have a larger impact on our sleep than we realize. Caffeine, which can stay in our system as long as 14 hours, increases the number of times we awaken at night and decreases the total amount of sleep time. This may subsequently affect daytime anxiety and performance. The effects of nicotine are similar to those of caffeine, with a difference being that at low doses, nicotine tends to act as a sedative, while at high doses it causes arousals during sleep.
Alcohol may initially sedate us, making it easier to fall asleep; however, as it is metabolized and cleared from our system during sleep, it causes arousals that can last as long as two to three hours after it has been eliminated. These arousals disturb sleep, often causing intense dreaming, sweating, and headache. Smoking while drinking caffeine and alcohol can interact to affect our sleep dramatically. These sleep disturbances may be most apparent upon awakening, feeling unrefreshed, groggy, or hungover.
GENERAL TIPS TO GET HEALTHY SLEEP
In India, at least 10% of the people can’t sleep without the sleeping pills. In Mumbai the percentage of people suffering from insomnia is high. We believe that if this condition prevails for the next hundred years, not a single person will be able to sleep without medication. Our whole being is totally connected to the sleep we have. Depression, heaviness, acidity, hypertension, tension all are related to the sleep problems.
A common concern of those who sleep poorly is that lost sleep will damage their health. Recent research demonstrated that the nightly loss of four hours of sleep over 10 days in healthy young adults reduced a number of measures of immune function. Two research papers described how sleeping less than five hours per night lowered the life span.
We all have trouble sleeping from time to time. But we can make it easier to get a good night's sleep every night with these simple steps.
v Cut caffeine. Simply put, caffeine can keep you awake. It can stay in our body longer than we might think – the effects of caffeine can take as long as eight hours to wear off. So if we drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.
v Avoid alcohol as a sleep aid. Alcohol may initially help fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it more likely that we will wake up during the night.
v Relax before bedtime. Stress not only makes us miserable, it wreaks havoc on our sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour. Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them this can act as "closure" to the day. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help us to get better sleep. And don't look at the clock! That "tick-tock" will just tick you off.
v Exercise at the right time. Regular exercise can help us to get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If we are the type of person who gets energized or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to a study.
v Keep bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from laptop or TV. Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And don't use the overhead light if need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.
v Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep us up. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas. Also, try not to drink fluids after 8 p.m. This can keep us from having to get up to use the bathroom during the night.
v Restrict nicotine. Having a smoke before bed -- although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep us up and awaken at night. It should be avoided particularly near bedtime and if wake up in the middle of the night.
v Avoid napping. Napping can only make matters worse if we usually have problems falling asleep. If we do nap, keep it short. A brief 15-20-minute snooze about eight hours after we get up in the morning can actually be rejuvenating.
v Keep pets off the bed. Pet sleep with us may cause us to awaken during the night, either from allergies or pet movements.
v Avoid watching TV, eating, and discussing emotional issues in bed.The bed should be used for sleep and sex only. If not, we can end up associating the bed with distracting activities that could make it difficult for us to fall asleep.
DIET AND SLEEP
How much of a direct effect diet has on sleep is still unclear. Adjusting our eating routine may also help us to get a better night's sleep. Most people in our country eat a light breakfast, a moderate lunch, and a large meal in the evening. Yet leaving the largest meal to the end of the day may not be the best choice, since it can result in uncomfortable distention and possibly heartburn when we retire for the night.
Pattern for a more sleep-friendly meal plan:
v Eat a substantial breakfast. Because we are breaking our nighttime fast and consuming the nutrients will need for energy throughout the morning, breakfast should be our largest meal of the day. Whole-grain breads and cereals, yogurt, and fruit are just a few examples of good breakfast choices.
v Opt for a moderate lunch. Choose brown rice, pasta, or whole-grain bread and a serving of protein -- fish, eggs, chicken, meat or beans.
v Finish with a light dinner. It is particularly important to eat lightly for our evening meal in order to prepare for a good night's sleep. Plan to finish our meal at least two hours before going to bed, preferably longer.
HOMOEOPATHIC MANAGEMENT FOR SLEEP DISORDERS
Professional homoeopaths do not generally prescribe remedies to treat symptoms individually, as the symptoms are considered to be only the outward sign that your vital force is struggling to overcome disease. Instead a remedy is prescribed for the whole person. Accurate prescribing is essential to the success of homoeopathy. A miasmatic tendency (predisposition/susceptibility) is also often taken into account for the treatment of chronic conditions. The medicines given below indicate the therapeutic affinity but this is not a complete and definite guide to the treatment of this condition. The symptoms listed against each medicine may not be directly related to this disease because in homeopathy general symptoms and constitutional indications are also taken into account for selecting a remedy.
Reportorial rubric
[Kent] Sleep, Sleeplessness
Acon., Argen. Nit, Arsenicum album, Belladona, Bryonia, Cactus, Calcerea, Chamomilla, China, Cicuta v, Coffea, Cyclamen,Hepar sulp, Hyosyamus,Kali ars, Kali Carb, Lachesis, Mercurius, Merc. Cor, Nux.vom, Opium, Phosphorus, Plumbum, Pulsatilla, Rhus.tox, Sepia, Stannum met, Silicea, Staphy, Sulphur, Thuja
[Complete] Sleep, Sleeplessness, night
Arsenicum album, Causticum, China, Cina, Coffea, Conium, Ferrem met, Graphites, Hyosyamus, Mag.carb, Moschus, Nat.mur, Nit.ac, Nux.vom, Olendar, Opium, Phosphorus, Plumbum, Rhus.tox, Silicea, Spigelia, Squilla, Thuja
[Boericke] Nervous system, Sleep, Insomnia (Sleeplessness)
Absin, Acon., Anacardium, Arsen album, Avena, Belladona, Calcerea, Camph, Camph – monobrom, Cann ind, Chammomilla, Cimcifuga, Cinchona, Coca, Cocaine, Cocculus, Coffea, Cypripedium pubescens, Gelsimium, Hyoscyamus, Hyoscyaminum hydrobromatum, Ignasia, Kali brom, Lupulus hum, Nux.vom, Opium, Passiflora, Pulsatilla, Scutellaria lateriflora, Sulphur, Sumbulus ferula
[Boenninghausen’s] Sleep, Sleeplessness
Aconite, Arsenicum album, Bryonia, Calcerea, Chamomilla, Coffea, Hepar sulp, Kali Carb, Mercurius, Nux.vom, Pulsatilla, Sepia, Silicea
Remedy | Individualizing Symptoms |
Aconite | Sleeplessness related to anxiety, shock, fright or grief. The sufferer is frequently troubled by nightmares and insomnia accompanied by physical and mental restlessness. Symptoms are worse from pressure of bedding, during menses and in a warm room. Better in open air. |
Arnica | Sleeplessness associated with jet lag and overwork, the sufferer’s bed feels too hard and uncomfortable, and they may be overtired. Also useful for insomnia related to recent injury. Worse from least touch or wine. Better for lying with the head low or lying outstretched. |
Arsenicum Album | Feel sleepy during the day but anxious at night. Restless in bed with anxious dreams and nightmares. Also for warmth, warm drinks, moving about, and sleeping propped up in bed. |
Chamomilla | Sleeplessness related to restlessness, irritability, anger or the overuse of coffee. This is a well-used remedy for children suffering from insomnia who refuse to be calmed. Also handy for insomnia and restlessness during the first part of the night and insomnia related to nightmares. Worse for being covered but better for sweating. |
Cocculus | Difficulty sleeping due to being overtired or exhausted. People needing this remedy are often emotionally sensitive, suffer from motion sickness and/ or depression. Symptoms are worse for touch, noise or cold, worse during menses and better for lying on the side. |
Coffea c. | This is an excellent remedy for insomnia, particularly where the person is troubled by unwanted thoughts and the nervous system is over-excited, causing an over activity of the mind and body. Worse for cold and noise and better for warmth. Also useful for insomnia during pregnancy. |
Gelsemium | Sleeplessness associated with anxiety related to impending events such as stage fright in people who tend to be dull and drowsy, who cannot get fully to sleep, or have a restless or overly heavy sleep. Worse in damp, humid weather or in spring and better for reclining with the head held high. |
Ignatia | Sleepless from grief or sadness. Those who’ll benefit from this remedy are very light sleepers who often whimper while sleeping and have re-occurring bad dreams. Worse for cold open air and touch and better from pressure and warmth. |
Kali phos | Sleeplessness related to anxiety, mental strain, muscular fatigue, night terrors, restlessness or sleepwalking. Worse for touch, cold or fatigue and better for leaning against something. |
Nux vom | Sleeplessness associated with irritability, anger and gastrointestinal complaints in people who are impatient, fastidious and competitive. The person who’ll benefit from this remedy often wakes at around 3am, is worse for cold, dry weather, worse from eating and better for strong pressure and damp, wet weather. |
Opium | If the person is feeling sleepy but unable to get to sleep, if the bed is too hot, or else sleep comes but it is so heavy that the person snores and cannot be roused. |
Pulsatilla | The Pulsatilla type is restless in the first part of sleep and can’t decide if they’re too hot or too cold and they may wake up too early. Insomnia may be related to sadness, fear or irritability. Symptoms are worse from eating bread, fatty or rich food before sleep, and symptoms are worse before or during menses. Better in the open air or cool weather. |
MOTHER TINCTURES
Absinthium
Sleeplessness due to nervous excitement
Avena sativa
Insomnia with despondency
Passiflora Incarnata
Restless and wakeful, resulting from exhaustion. Especially in the feeble, infants and the aged. Insomnia of infants and the aged, and the mentally worried, and overworked, with tendency to convulsions. Nocturnal cough60 drops in a ounce of hot water at 8pm induces sleep
Thea
For nervous sleeplessness with history of tea abuse
Piscidia
Here cause of sleeplessness is mental worries
Hypericum
The key actions are antidepressant, antispasmodic, analgestic, astringent, antiviral, sedative and it stimulates bile flow
Conclusion
The main outcome of Homoeopathic approach is to regains the body's natural healing and immune the body cells to treat the conditions that affect the body, prevent it and restore the good level of health and well-being. Along with Homoeopathic medicines, the lifestyle, personal habits & food habits modification may be useful for treatment of patients with sleep disorders.
