I am 26 years old female. Recently I have facing insomnia at night. I am newly married and shifted in laws house since last 2 months. From that time I have sleeping problem at night. I feel very sleepy and can?t concentrate anything at daytime. I also taken some sleeping pills. But when I stopped taking the same problem I am facing now. What should I do now?
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Common. Difficulty falling asleep: This problem is more common in younger women. It is often linked to anxiety disorders and a stressful lifestyle. Difficulties maintaining sleep: Multiple awakenings during sleep are more common in older women. This symptom may indicate periodic limb movement disorder (PLMD). Arthritis, pain, medications, and the last trimester of pregnancy may cause multiple awakenings during sleep. Excessive daytime sleepiness: In older postmenopausal women, PLMD and sleep-disordered breathing may cause excessive daytime sleepiness. Sleep deprivation and narcolepsy are more likely to cause severe sleepiness in younger women. He changing hormonal levels during the menstrual cycle can disturb sleep and cause daytime sleepiness. Hormonal effects can be direct, by changing sleep patterns, or indirect, by affecting mood and emotional state. As many as 80% of women report premenstrual symptoms. Decreasing menopausal estrogen levels may cause hot flashes that disturb sleep. About two thirds of menopausal women have sleep problems. Lower menopausal estrogen levels are linked with increased snoring risk and sleep-disordered breathing. In today's society, many women cope with the roles of wife, mother, caregiver for parents, and worker. With less time for themselves, they often reduce sleep. The sleep deprivation and stress are linked with long-term insomnia. Work and lifestyle can also contribute to primary sleep disorders. Women who work in rotating and night shifts are likely to experience sleep problems. Inactivity and lack of exercise can lead to trouble falling asleep. Women with erratic schedules or altered weekend sleep patterns are more likely to have trouble resetting their body clock to normal. Caffeine, nicotine, or other stimulating drugs near bedtime may prevent a woman from falling asleep. Alcohol may cause sleep fragmentation and nightmares. Depression and anxiety are more prevalent in women than in men and can contribute to sleep disorders. In some women, these are related to the menstrual cycle. Anxiety may impair falling asleep, and depression may cause early morning awakening. Sleep-disordered breathing is common in postmenopausal women. Multiple breathing cessations during sleep occur with sleep apnea. The resulting breathing difficulty disturbs sleep and may cause daytime fatigue. Sleep apnea is linked to high blood pressure and cardiovascular disease. Snoring often indicates partial airway obstruction. Snoring is linked with high blood pressure and increased risk for sleep apnea. Snoring increases during pregnancy, particularly during the last trimester. It is linked to pregnancy-related high blood pressure, pre-eclampsia, and low infant birth weight. Pregnant women do not have a higher risk of sleep-disordered breathing. Try to wake up at the same time every day, regardless of the time you went to bed. Try to stay away from long daytime naps, but a brief regular daily nap may be helpful. Eat a balanced diet with regular mealtimes. Avoid heavy or spicy meals at bedtime. Control the nighttime environment with comfortable temperature, noise, and light levels. Wear comfortable, loose-fitting clothes to bed. If unable to sleep within 30 minutes, get out of bed and perform a soothing activity, such as listening to soft music or reading. Avoid bright light exposure during these times. Get adequate exposure to bright light during the day. Â
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INSOMNIA Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. Insomnia commonly leads to daytime sleepiness, lethargy, and a general feeling of being unwell, both mentally and physically. Mood swings, irritability, and anxiety are common associated symptoms. CAUSES 1.Disruptions in circadian rhythm - jet lag, job shift changes, high altitudes, environmental noise, extreme heat or cold. 2.Psychological issues - bipolar disorder, depression, anxiety disorders, or psychotic disorders. 3.Medical conditions - chronic pain, chronic fatigue syndrome, congestive heart failure, angina, acid-reflux disease (GERD), chronic obstructive pulmonary disease, asthma, sleep apnea, Parkinson's and Alzheimer's diseases, hyperthyroidism, arthritis, brain lesions, tumors, stroke. 4.Hormones - estrogen, hormone shifts during menstruation thyroixine hormone imbalances cortisol hormone imbalances etc 5.Other factors - sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, pregnancy SIGNS AND SYMPTOMS 1.Difficulty falling asleep at night. 2.Waking during the night. 3.Waking earlier than desired. 4.Still feeling tired after a night's sleep. 5.Daytime fatigue or sleepiness. 6.Irritability, depression, or anxiety. 7.Poor concentration and focus. 8.Being uncoordinated, an increase in errors or accidents. 9.Tension headaches (feels like a tight band around head). 10. Difficulty socializing. 12. Gastrointestinal symptoms. 13. Worrying about sleeping depression 14. Sleep deprivation HOME REMEDIES Soak 10 to 15 raisins in warm water for 4 to 5 hours. Consume the raisins along with the water. One teaspoon of Ashwagandha choornam or two capsules/tablets with a glass of warm milk can relieve chronic sleeplessness. Massage warm sesame oil on the soles of the feet before bed. Wipe clean after 15 minutes or sleep with your feet covered with a pair of old socks. Intake of milk, buffalo milk, wine, meat soup and yogurt is advised. Foods which pacify vata and pitta should be used. 10 TIPS TO IMPROVE SLEEP 1. Early to bed early to rise should be part of your daily routine. 2. Day time sleeping should be avoided. 3. Hot shower before going to bed can improve the quality of sleep. 4. A light dinner taken 2 to 3 hours before bed time, followed by some walking can result in better sleep. 5. Indulge in lovemaking and other things which are comforting to the mind. 6. Avoid watching television, playing video games and using laptops or mobile devices before going to bed. 7. Do physical exercises regularly in the morning. Avoid these exercises in the evening though. 8. Drink a glass of warm milk. This is an age old remedy for insomnia. 9. Include fruits and vegetables in your daily diet. They promote over all wellbeing and a balance in the doshas. 10. Yoga asanas, pranayama and meditation can be very helpful. U can consult me chat or ring on number Nine five three five four two zero seven seven zero. AYURVEDIC TREATMENT Ayurveda recommends the use of oil massage, shirodhara and other purificatory procedures to relieve insomnia. Shirodhara has the ability to relieve chronic insomnia. It is known to increase blood circulation and promote the secretion of serotonin, the happy hormone, which gives good sleep and a calm mind. AYURVEDIC HERB Herbs such as Ashwagandha are found highly effective in relieving insomnia. Brahmi or Mandukaparni vacha sarpagandha and Tagara are popular Ayurveda herbs which are recommended for insomnia, depression, anxiety and other related disorders. AYURVEDIC MEDICINES 1.Nidra vati 2 tabs at night with milk. 2.mouktik bramhi vati 2 tab at Night with milk.Â
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1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration. For medicine contact on private chat. Â
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You are suffering from anxiety related to new place new relationships. Just relax when on bed try to make bedroom as dark as you can. Don't think about sleeping. Keep your eyes relaxed and opened. Remember God or some kind of mantras that removes your fear. Take care. Â
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Don?t worry this is very natural. A lot of changes occur after marriage. New place, new people. Emotionally also it takes time to get adjusted. Keep yourself busy. Do some activity like exercise, yoga, walking, meditation etc. Tslk to good friends Try to relax, read good books. In whatever way you feel relaxed, do that activity. Never sleeps in day time. Have a glasss of warm milk before sleeping. Â
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