INSOMNIA

                            INSOMNIA

                   Insomnia is a sleep disorder that regularly affects millions of people worldwide. In short, individuals with insomnia find it difficult to fall asleep or stay asleep. 

                  According to American Association of sleep medicine, insomnia is "the inability to fall asleep or to stay asleep." a broader definition of insomnia is: Insomnia is difficulty initiating sleep, difficulty maintaining sleep, early-morning awakening with difficulty resuming sleep.  The subject must also suffer some degree of impairment in social, occupational, or other important areas of daytime functioning. Daytime symptoms may include morning grogginess, memory problems, poor concentration, irritability, mild depression, anxiety, somatic complaints such as headache  or aches and pains, and daytime fatigue, insomnia lasting less than 4 weeks is considered to be transient insomnia, lasting longer than 4 weeks is chronic insomnia.

                  Insomnia disturbs your waking hours as well as your sleeping hours. You are likely to feel sleepy during the day and have trouble concentrating on tasks after a poor nights sleep.  
   
                  Insomnia Effects Quality of life and Health

                          Insomnia may be a serious problem effecting quality of life,productivity and safety.

• People with Insomnia report problems with memory and concentration.
• Day time and work performance are impaired in those suffering from insomnia and lack of sleep.
• People who suffer from insomnia are 4 times as likely to suffer depression.
• Insomnia increases the risk of developing Cardio Vascular diseases .

       Sleep problems in the elderly have  been associated with the increasing risk of  institutionalization.

                                 Causes of Insomnia
   
                Insomnia can originate by any  number of factors such as physical illness, a sress-filled lifestyle, excessive caffeine consumption, or chronic pain. it may simply be the result of poor sleeping habits, such as napping during the day and going to bed at irregular hours. Insomnia can often be linked to alcohol or drug abuse and to misuse of certain medications.

  Psychological factors:

                   Psychological factors account for about half of all insomnias. Numerous mental and emotional factors can precipitate sleep disorders, especially insomnia. these includes grief, depression, anxiety, fear, and excitement

                  Anxiety and depression are two common causes of insomnia. If the insomnia is simply due to a short-term reaction to a situation in one's life, the insomnia will normally disappear as soon as the situation changes. It is rare to see someone who has a severe case of insomnia due to purely emotional factors.

                  Sleep problems are usually a biochemical problem. Biochemical breakdown can take place in many ways. for example, if your digestive system is stressed and unable to digest protein, the amino acids which affect neuro-transmission will not be available to your brain. you can become ill emotionally without having anything emotionally stressful going on in your life.

 Medical  Conditon:

                        There are many medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.

  Examples of medical conditions that can cause insomnia are:

• Nasal/sinus allergies
• Gastrointestinal problems such as reflux
• Endocrine problems such as hyperthyroidism
• Arthritis
• Asthma
• Neurological conditions such as Parkinson's disease
• Chronic pain
• Low back pain                                                                                           
• Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.

      Vulnerability  to insomnia:

                   Some people are more likely than others to experience insomnia during times of stress.

• Hormones - estrogen, hormone shifts during menstruation.
• Food:  food depending on its chemical composition, can act as a stimulant and contribute to your lack of sleep
• Other factors - sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, pregnancy.                                                     
•                               Signs and symptoms

                    Insomnia itself may be a symptom of an underlying medical condition. However, there are many signs and symptoms that are associated with insomnia:

• Difficulty falling asleep at night.
• Waking during the night.
• Waking earlier than desired.
• Still feeling tired after a night's sleep
• Daytime fatigue or sleepiness.
• Irritability, depression, or anxiety.
• Poor concentration and focus.
• Being uncordinated, an increase in errors or accidents.
• Tension headaches (feels like a tight band around head).
• Difficulty socializing.
• Gastrointestinal symptoms.
• Worrying about sleeping. 

                 If you are having trouble sleeping, anemia could be a reason for your restless nights. Drinking this juice (given below) will help increase your hemoglobin levels, while calming your nerves and your mind.

Use the following ingredients and put them through your juicer:

   

                                     

• 6-8 ribs of Celery
• 1 cucumber
• 4 medium-sized beetroots
• ½ lemon
• 1 inch of fresh ginger.

         Blend this ingredients and use this for quick night time juice to help you get good sleep..

         Along with drinking a juice before bedtime, there are other steps that you can use to improve your sleep:

• Avoid foods that contain tyramine before bedtime. Tyramine stimulates the brain and can be found in cheese, bacon, eggplant, and potatoes.
•  Avoid using coffee or tea at night.
• Don't consume lots of chocolates and desserts.
• Exercising daily
• Avoid smoking
• Avoid alcohol
• Avoid going to bed hungry
• Meditation
• Only go to bed when sleepy
• Avoid watching TV, eating ,reading, worrying in bed.