Insomnia is a sleep disorder. Affected persons suffer from sleep deprivation. It involves difficulties in falling asleep or staying asleep. Seven to nine hour sleep is required for an average person. If the sleeping hours are reduced due to some abnormalities, it causes insomnia. In case sleep disruption is for a short period, it is not a cause of concern. But severe and prolonged sleep disturbance is highly detrimental. There are numerous factors which cause insomnia. Poor sleeping habits are the predominant cause of sleep disruption. The sleep rhythm of humans is programmed as such that days are for work and nights for rest and sleep. But late night sleep for long periods disrupts the rhythm and causes insomnia. Anxiety and depression are also said to be responsible for sleep disorder. In so many cases lack of physical activities and exercises also causes sleep disorders. Heavy work schedule, stress, chronic illness, certain medications are also the probable causes of insomnia. Too much use of caffeine, nicotine, alcohol, drugs, etc, may also lead to sleep disorders. Sleep disorders pose serious health issues. It drains body’s energy.

 

Moods are badly impacted. Work quality suffers badly. The feeling of depression and crankiness overpowers the victim. The concerned person is not able to concentrate his mind. All day long one feels tired and lazy. Some of the persons experience restless leg syndrome also. Sleep apnea may also occur as a result of insomnia. The disorder badly affects the overall physical and mental health of the concerned. The best way to deal with the problem of insomnia is to change lifestyle and sleeping habits. Cultivating the habit of regular exercise is very beneficial. Proper hydration of the body keeps the nervous system calm. Going to bed at a fixed time helps a lot. The sleeping room should be comfortable and pleasant. There are many psychophysical therapies to address the problem of sleep disorders. There are some highly effective Yogic and mind management techniques to deal with this problem. Relaxing the body is the first step towards solving this problem. Yoga Nidra is a very useful method to relax the entire body and induce sleep. It is a scientific process of visualisation in which the entire body is relaxed right from toes to the head. It can be easily learnt from a Yoga teacher. Bhramari Pranayama is highly effective in relaxing the body.

 

The humming effect releases nitric oxide in the nasal passages and calms down the nervous system. A simple breathing technique where exhalation is longer than inhalation tones the vagus nerve of the parasympathetic nervous system which is responsible for rest and digest. There are so many meditational techniques which have proved very effective in fighting the problem of insomnia. Just sitting with the spine erect and watching the incoming and ongoing breath is highly relaxing. Mindfulness meditation is also a good method to induce sleep. Hypnosis is a very successful tool in the treatment of insomnia. It is also a process of relaxation and positive suggestions are given to the subconscious mind. Self hypnosis may be easily learnt from an expert. It relaxes the body and addresses problem of sleep disorders in an effective way. (The writer is Former DG Police & CG, Homeguards, Maharashtra)