Insomnia & Free Siddha Energy Remedies

Insomnia (???????), also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning. Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month. Although insomnia is not of a permanent nature, Siddha Spirituality of Swami Hardas Life System considers that our readers to know in-depth about it to avoid dangerous risks.

Insomnia Meaning (??????? ?? ????)

The condition of being unable to sleep, over a period of time.

Insomnia Symptoms (??????? ?? ?????)

Symptoms of insomnia:

• Difficulty falling asleep, including difficulty finding a comfortable sleeping position
• Waking during the night, being unable to return to sleep and waking up early
• Not able to focus on daily tasks, difficulty in remembering
• Daytime sleepiness, irritability, depression or anxiety
• Feeling tired or having low energy during the day 
• Trouble concentrating
• Being irritable, acting aggressive or impulsive

Sleep onset insomnia is difficulty falling asleep at the beginning of the night, often a symptom of anxiety disorders. Delayed sleep phase disorder can be misdiagnosed as insomnia, as sleep onset is delayed too much later than normal while awakening spills over into daylight hours.

It is common for patients who have difficulty falling asleep to also have nocturnal awakenings with difficulty returning to sleep. Two-thirds of these patients wake up in the middle of the night, with more than half having trouble falling back to sleep after a middle-of-the-night awakening.

Poor sleep quality (???? ???? ?? ????????)

It can occur as a result of, for example, restless legs, sleep apnea or major depression. Poor sleep quality is defined as the individual not reaching stage 3 or delta sleep which has restorative properties.

Major depression leads to alterations in the function of the hypothalamic-pituitary-adrenal axis, causing excessive release of cortisol which can lead to poor sleep quality.

Nocturnal polyuria, excessive nighttime urination, can be very disturbing to sleep.

Subjectivity (????????)

Some cases of insomnia are not really insomnia in the traditional sense, because people experiencing sleep state misperception often sleep for a normal amount of time. The problem is that, despite sleeping for multiple hours each night and typically not experiencing significant daytime sleepiness or other symptoms of sleep loss, they do not feel like they have slept very much, if at all. 

Insomnia Causes (??????? ?? ????)

Symptoms of insomnia can be caused by or be associated with:

• Use of psychoactive drugs, including certain medications, herbs, caffeine, nicotine, cocaine, amphetamines, methylphenidate, aripiprazole, MDMA, modafinil, or excessive alcohol intake
• Withdrawal from alcohol and other sedatives, such as anti-anxiety and sleep drugs like benzodiazepines
• Use of or withdrawal from pain-relievers such as opioids
• Previous thoracic surgery
• Heart disease
• Deviated nasal septum and nocturnal breathing disorders
• Restless legs syndrome
• Periodic limb movement disorder (PLMD)
• Pain, an injury or condition
• Hormone shifts such as those that precede menstruation and those during menopause
• Life events such as fear, stress, anxiety, emotional or mental tension, work problems, financial stress, the birth of a child, and bereavement
• Gastrointestinal issues such as heartburn or constipation
• Mental disorders such as bipolar disorder, clinical depression, generalized anxiety disorder, post-traumatic stress disorder, schizophrenia, obsessive-compulsive disorder, dementia, and ADHD
• Disturbances of the circadian rhythm, such as shift work and jet lag
• Certain neurological disorders, brain lesions, or a history of traumatic brain injury
• Medical conditions such as hyperthyroidism and rheumatoid arthritis
• Abuse of over-the-counter or prescription sleep aids can produce rebound insomnia
• Poor sleep hygiene, e.g. noise or over-consumption of caffeine
• A rare genetic condition 
• Physical exercise. Exercise-induced insomnia is common in athletes in the form of prolonged sleep onset latency
• Increased exposure to the blue light from artificial sources, such as phones or computers
• Chronic pain
• Shift work
• Lower back pain
• Asthma

Sleep studies using polysomnography have suggested that people who have sleep disruption have elevated nighttime levels of circulating cortisol and adrenocorticotropic hormone. 

Genetics (?????????)

Heritability estimates of insomnia vary between 38% in males to 59% in females. A genome-wide association study (GWAS) identified 3 genomic loci and 7 genes that influence the risk of insomnia and showed that insomnia is highly polygenic. 

Substance-induced (???? ???????? ?? ???????)

Alcohol-induced (???? ???????)

Alcohol is often used as a form of self-treatment of insomnia to induce sleep. However, alcohol use to induce sleep can be a cause of insomnia. Long-term use of alcohol is associated with a decrease in NREM stage 3 and 4 sleep as well as suppression of REM sleep and REM sleep fragmentation.

Frequent moving between sleep stages occurs, with awakenings due to headaches, the need to urinate, dehydration, and excessive sweating. Glutamine rebound also plays a role as when someone is drinking; alcohol inhibits glutamine, one of the body’s natural stimulants.

When the person stops drinking, the body tries to make up for a lost time by producing more glutamine than it needs. The increase in glutamine levels stimulates the brain while the drinker is trying to sleep, keeping him/her from reaching the deepest levels of sleep. Stopping chronic alcohol use can also lead to severe insomnia with vivid dreams. During withdrawal REM sleep is typically exaggerated as part of a rebound effect.

Benzodiazepine-induced (?????????????? ???????)

Like alcohol, benzodiazepines, such as alprazolam, clonazepam, lorazepam, and diazepam, are commonly used to treat insomnia in the short-term but worsen sleep in the long-term. While benzodiazepines can put people to sleep, while asleep, the drugs disrupt sleep architecture: decreasing sleep time, delaying time to REM sleep, and decreasing deep slow-wave sleep.

Opioid-induced (?????? ???????)

Opioid medications such as hydrocodone, oxycodone, and morphine are used for insomnia that is associated with pain due to their analgesic properties and hypnotic effects. 

Insomnia Risk factors (??????? ????? ?? ????)

Insomnia affects people of all age groups but people in the following groups have a higher chance of acquiring insomnia:

• Individuals older than 60
• History of mental health disorder including depression, etc.
• Emotional stress
• Working late-night shifts
• Traveling through different time zones
• Having chronic diseases such as diabetes, kidney disease, lung disease, Alzheimer’s, or heart disease 
• Alcohol or drug use disorders
• Gastrointestinal reflux disease
• Heavy smoking
• Work stress

Insomnia Diagnosis (??????? ?? ?????)

A qualified sleep specialist should be consulted for the diagnosis of any sleep disorder so the appropriate measures can be taken. Past medical history and a physical examination need to be done to eliminate other conditions that could be the cause of insomnia. After all other conditions are ruled out a comprehensive sleep history should be taken. 

Workers who complain of insomnia should not routinely have polysomnography to screen for sleep disorders. This test may be indicated for patients with symptoms in addition to insomnia, including sleep apnea, obesity, a thick neck diameter, or high-risk fullness of the flesh in the oropharynx. 

Some patients may need to do an overnight sleep study to determine if insomnia is present. Such a study will commonly involve assessment tools including a polysomnogram and the multiple sleep latency test.

In many cases, insomnia is comorbid with another disease, side-effects from medications, or a psychological problem. Approximately half of all diagnosed insomnia is related to psychiatric disorders. In depression in many cases, insomnia should be regarded as a comorbid condition, rather than as a secondary one. 

Determination of causation is not necessary for a diagnosis.

DSM-5 criteria (DSM-5 ??????)

The DSM-5 criteria for insomnia include the following:

A predominant complaint of dissatisfaction with sleep quantity or quality, associated with one or more of the following symptoms:

• Difficulty initiating sleep
• Difficulty maintaining sleep
• Early-morning awakening with the inability to return to sleep

In addition,

• The sleep disturbance causes clinically significant distress or impairment in social, occupational, educational, academic, behavioral, or other important areas of functioning
• The sleep difficulty occurs at least 3 nights per week
• Sleep difficulty is present for at least 3 months
• The sleep difficulty occurs despite adequate opportunity for sleep
• The insomnia is not better explained by and does not occur exclusively during the course of another sleep-wake disorder
• The insomnia is not attributable to the physiological effects of a substance e.g. a drug of abuse, a medication
• Coexisting mental disorders and medical conditions

Insomnia Types (??????? ?? ??????)

Insomnia can be classified as transient, acute, or chronic.

Transient insomnia lasts for less than a week. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress. Its consequences – sleepiness and impaired psychomotor performance – are similar to those of sleep deprivation.

Acute insomnia is the inability to consistently sleep well for a period of less than a month. Insomnia is present when there is difficulty initiating or maintaining sleep or when the sleep that is obtained is non-refreshing or of poor quality. These problems occur despite adequate opportunity and circumstances for sleep and they must result in problems with daytime function. Acute insomnia is also known as short term insomnia or stress-related insomnia.

Chronic insomnia lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder. People with high levels of stress hormones or shifts in the levels of cytokines are more likely than others to have chronic insomnia. Its effects can vary according to its causes. They might include muscular weariness, hallucinations, and/or mental fatigue. Chronic insomnia can cause double vision.

Insomnia Prevention (??????? ?? ??????)

Prevention and treatment of insomnia may require a combination of cognitive-behavioral therapy, medications, and lifestyle changes.

Among lifestyle practices, going to sleep and waking up at the same time each day can create a steady pattern that may help to prevent insomnia. Avoidance of vigorous exercise and caffeinated drinks a few hours before going to sleep is recommended, while exercise earlier in the day may be beneficial. Other practices to improve sleep hygiene may include:

• Avoiding or limiting naps
• Treating pain at bedtime
• Avoiding large meals, beverages, alcohol, and nicotine before bedtime
• Finding soothing ways to relax into sleep, including the use of white noise
• Making the bedroom suitable for sleep by keeping it dark, cool, and free of devices, such as clocks, a cell phone, or television
• Sleep with a positive attitude 
• Maintain regular exercise
• Follow Sattvic diet
• Try relaxing activities before sleeping
• Use your bed only for sleep or sex
• Stop checking the time

Insomnia Management (??????? ?? ???????)

It is recommended to rule out medical and psychological causes before deciding on the treatment for insomnia. Cognitive-behavioral therapy is generally the first-line treatment once this has been done. It has been found to be effective for chronic insomnia. The beneficial effects, in contrast to those produced by medications, may last well beyond the stopping of therapy.

Medications have been used mainly to reduce symptoms in insomnia of short duration; their role in the management of chronic insomnia remains unclear. Several different types of medications may be used. Many doctors do not recommend relying on prescription sleeping pills for long-term use. It is also important to identify and treat other medical conditions that may be contributing to insomnia, such as depression, breathing problems, and chronic pain. Many people with insomnia remain insufficiently treated as of 2003.

Non-medication based (???-??? ??????)

Non-medication based strategies have comparable efficacy to hypnotic medication for insomnia and they may have longer-lasting effects. Hypnotic medication is only recommended for short-term use because dependence with rebound withdrawal effects upon discontinuation or tolerance can develop.

Such non-medication based strategies provide long-lasting improvements to insomnia and are recommended as a first-line and long-term strategy of management. Behavioral sleep medicine (BSM) tries to address insomnia with non-pharmacological treatments.

The BSM strategies used to address chronic insomnia include:

• Attention to sleep hygiene
• Stimulus control
• Behavioral interventions
• Sleep-restriction therapy
• Paradoxical intention
• Patient education
• Relaxation therapy

Some examples are keeping a journal, restricting the time spent awake in bed, practicing relaxation techniques, and maintaining a regular sleep schedule and a wake-up time. 

Music may improve insomnia in adults. EEG biofeedback has demonstrated effectiveness in the treatment of insomnia with improvements in duration as well as the quality of sleep. 

Stimulus control therapy is a treatment for patients who have conditioned themselves to associate the bed or sleep in general, with a negative response. 

A component of stimulus control therapy is sleep restriction, a technique that aims to match the time spent in bed with actual time spent asleep. This technique involves maintaining a strict sleep-wake schedule, sleeping only at certain times of the day and for specific amounts of time to induce mild sleep deprivation.

Paradoxical intention is a cognitive reframing technique where the insomniac, instead of attempting to fall asleep at night, makes every effort to stay awake. One theory that may explain the effectiveness of this method is that by not voluntarily making oneself go to sleep, it relieves the performance anxiety that arises from the need or requirement to fall asleep.

Sleep hygiene (???? ?? ????????)

Sleep hygiene is a common term for all of the behaviors which relate to the promotion of good sleep. They include habits that provide a good foundation for sleep and help to prevent insomnia.

Cognitive-behavioral therapy (???????????? ??????????? ????????)

There is some evidence that cognitive-behavioral therapy for insomnia is superior in the long-term to benzodiazepines and the nonbenzodiazepines in the treatment and management of insomnia. In this therapy, patients are taught improved sleep habits and relieved of counter-productive assumptions about sleep. Common misconceptions and expectations that can be modified include:

1. Unrealistic sleep expectations e.g. I need to have 8 hours of sleep each night
2. Misconceptions about insomnia causes e.g. I have a chemical imbalance causing my insomnia
3. Amplifying the consequences of insomnia e.g. I cannot do anything after a bad night’s sleep and
4. Performance anxiety after trying for so long to have a good night’s sleep by controlling the sleep process.

Metacognition is a recent trend in approach to behaviour therapy of insomnia.

Internet interventions (??????? ?? ?????????)

Despite the therapeutic effectiveness and proven success of CBT, treatment availability is significantly limited by a lack of trained clinicians, poor geographical distribution of knowledgeable professionals, and expense. 

These online programs are typically behaviorally-based treatments that have been operationalized and transformed for delivery via the Internet. They are usually highly structured; automated or human supported; based on effective face-to-face treatment; personalized to the user; interactive; enhanced by graphics, animations, audio, and possibly video; and tailored to provide follow-up and feedback.

There is good evidence for the use of computer-based CBT for insomnia.

Medications (?????)

Many people with insomnia use sleeping tablets and other sedatives. In some places, medications are prescribed in over 95% of cases. They, however, are a second-line treatment. 

The percentage of adults using prescription sleep aid increases with age. During 2005–2010, about 4% of U.S. adults aged 20 and over reported that they took prescription sleep aids in the past 30 days. Rates of use were lowest among the youngest age group (those aged 20–39) at about 2%, increased to 6% among those aged 50–59, and reached 7% among those aged 80 and over.

More adult women (5.0%) reported using prescription sleep aids than adult men (3.1%). Non-Hispanic white adults reported higher use of sleep aids (4.7%) than non-Hispanic blacks (2.5%) and Mexican-American (2.0%) adults. No difference was shown between non-Hispanic black adults and Mexican-American adults in the use of prescription sleep aids.

Antihistamines (????????????????)

As an alternative to taking prescription drugs, some evidence shows that an average person seeking short-term help may find relief by taking over-the-counter antihistamines such as diphenhydramine or doxylamine. Diphenhydramine and doxylamine are widely used in nonprescription sleep aids. 

Antidepressants (?????????)

While insomnia is a common symptom of depression, antidepressants are effective for treating sleep problems whether or not they are associated with depression. While all antidepressants help regulate sleep, some antidepressants such as amitriptyline, doxepin, mirtazapine, and trazodone can have an immediate sedative effect and are prescribed to treat insomnia. 

A 2018 Cochrane review found the safety of taking antidepressants for insomnia to be uncertain with no evidence supporting long term use.

Benzodiazepines (?????????????????)

Reference: https://en.wikipedia.org/wiki/Insomnia