Day: May 23, 2018

Are There Different Types Of Insomnia? Yes!

All of us have difficulty falling or staying asleep once in a while, maybe when we are too stressed or when something weighs on our minds. But there’s a large section of the global population that struggles with insomnia night after night. Insomnia is a very uncomfortable disorder. Each night, when you are tired but unable to fall asleep, you keep staring at the ceiling and thinking of all sorts of negative things until the sun comes up. And then you go about the day bleary-eyed and fatigued, failing to find focus or remember things. It becomes a nagging problem that seems to have no solution.

If this is your life story, don’t panic. Every night, 30 to 40 percent of Americans struggle to fall or stay asleep. Insomnia can happen at any age but is more common in adults. Women are more usually affected by this sleep disorder than men, while more prevalent among people in low-income groups, chronic alcoholics, and those with mental illnesses. In fact, insomnia is becoming a lot like an epidemic, with an increasing number of people affected by the disorder. Insomnia results in excessive daytime sleepiness, which not only hinders productivity but also causes accidents and mishaps. Besides, chronic lack of sleep also has far-reaching consequences. From cardiac ailments to poor cognitive functioning to hormonal imbalances, insomnia can be the cause of various other conditions.

To most people, insomnia is pretty straightforward. When you cannot fall asleep or stay asleep for nights in a row, it’s insomnia. However, there are various types of insomnia. Yes, as surprising as it may sound, not everyone who fails to sleep is suffering from just one kind of insomnia. There are several kinds.

Let’s take a look at the five most common types of insomnia.

Acute Insomnia

Insomnia is acute when it’s only a brief episode that occurs as a response to a life event. For instance, stressful events such as a job change, loss of job, travel, bad news, illness, or any crisis can cause acute insomnia, when a person is unable to sleep at night. Acute insomnia can last for days or as long as the crisis situation remains, and is usually resolved without needing treatment.

Chronic Insomnia

For insomnia to be diagnosed as chronic, a person needs to have difficulty falling or staying asleep for at least three months, three nights a week. Those suffering from chronic insomnia have usually had a history of sleep disorders.   Chronic insomnia usually has several underlying causes needing a proper diagnosis. Disorders like obstructive sleep apnea or mental disorders are often the reason behind chronic insomnia.

Comorbid Insomnia

Insomnia that happens because of or along with another condition is called comorbid insomnia. In this case, certain mental conditions like anxiety or depression are usually associated with difficulty sleeping. Other conditions such as chronic back pain, arthritis, or asthma don’t cause sleeplessness directly, but make the person uncomfortable at night and make it hard to sleep.

Onset Insomnia

This is a type of sleep difficulty that many of us face when we are unable to fall asleep at the beginning of the night. Generally, going to bed only when you feel sleepy is the cure for this condition.

Maintenance Insomnia

This is another common condition seen in various people. When you wake up in the middle of the night and are unable to fall back asleep, it is called maintenance insomnia. Waking up a few times in the night is normal, but failing to return to sleep creates a problem and also causes daytime sleepiness and fatigue.

If you are unable to decide which category your insomnia belongs to, consult a doctor. Once the right type of insomnia is determined, the right solution can be applied to restore normal sleep.

Yoga Poses for Sleep

One of the major causes of sleep deprivation in modern times is stress. We live in a fast-paced world where our senses are always being stimulated affecting our nervous system. Lack of sleep gives rise to anxiety, depression, and mindless worry, and these, in turn, affect the quality and quantity of sleep. It’s a vicious cycle that affects more than half of the global population.

No matter which country or what society you live in, chances are your life is stressful. From work stressors to hectic family life, there are several factors that affect your sleep and rest on a daily basis. When you hit the bed at night, the worries from the day gone by and the day yet to come swirl in your mind, preventing restful sleep.

That’s where yoga comes in. The yogic technique of focusing on your breathing calms your mind and eases anxiety and worries. A lot of urban people have started taking yoga classes in the evening after work in order to sleep better. But it isn’t always possible to go to a class after work when you’re dying to get home. In that case, these yoga poses can be practiced at home to promote a good night’s sleep.

Balasana (Child’s Pose)

This isn’t only one of the easiest but also one of the most effective poses for relieving stress and inducing sleep. Simply fold the torso over the legs with the arms extended, and let the forehead touch the ground. Breathe deeply in order to release the tension.

Uttanasana (Standing Forward Bend)

This pose involves standing straight with the feet about six inches apart and folding the torso to the ground. It is said to relieve insomnia, headaches, and lowers stress.

Legs Up the Wall

This pose involves lying on your back and raising your legs up against a wall. Holding this pose for five minutes makes the blood rush back to your heart, aiding in better sleep.

Supta Baddha Konasana (Reclining Butterfly)

In this pose, you simply need to lie flat and bring your feet together, spreading out the knees like a diamond shape. You can also put a pillow under each knee to make the pose less intense.

Ananda Balasana (Happy Baby Pose)

This is a fun pose that opens up your hips and groin, and also promotes a good night’s rest. First, bend your knees into your chest and then hold your pinky toes while spreading your knees wide. Your shins should be perpendicular to the floor, while you pull down your feet.

Supta Matsyendrasana (Reclining Twist)

For this asana, you have to lie flat on your back and bend your legs at a 90-degree angle, holding the knees close to your chest. With the knees joined, let them fall to the right while you look to the left.  Hold the pose for some time and repeat on the other side. This pose works the back, hips, abdomen, chest, shoulders, and neck.

Shavasana (Corpse Pose)

This is a basic pose that involves lying flat on your back with your hands on your sides. This is a relaxing pose that calms your whole body, slowly releasing the tension and helping you fall asleep.

If you can practice Yoga safely, these asana’s or poses will help you sleep like a baby. However, consult your physician and Yoga instructor once is required.