I am not getting sleep even though using sleeping pills. What to do?

Hi there, 

Insomnia is a sleeping disorder characterised by difficulty falling or staying asleep. The main causes of insomnia are due to poor sleep hygiene, sleep habits, stress disorders, chronic illness, sedentary lifestyle habits and excessive use of medications.

In order to maintain a healthy sleep, a better lifestyle habit is very important which includes eating healthy food, regular physical activity and maintaining sleep hygiene. Taking sleeping pills doesn't necessarily guarantee that you'll get a good sleep, with time, the same dosage of pills won't be as effective as it was on the initial stage and you'll ultimately end up with even more dose. Instead, try to correct some of the basic lifestyle, food habits and sleep hygiene which can have more efficient impact on your sleep.

•  Consume more plant-based diet such as fresh fruits and vegetables, seeds and nuts. Enrich yourself with plenty of fluids and remain hydrated throughout the day. 

• Avoid overeating as it can cause discomfort and disturb your sleep. Minimise food that can cause bloating or any abdominal discomfort such as oily fried food, spicy foods and artificially processes foods etc..;

• Avoid tea, coffee, alcohol and smoking as they can disturb the normal sleeping physiology.

• Avoid eating anything before sleep or midnight snacks. 

• Sleep hygiene is very important in order to get a quality and healthy sleep. Take a shower before sleep or immerse your feet in cold water for a few minutes, brush your teeth properly and wear comfortable cotton clothes for sleeping.

• Avoid using PC, and mobile phones before sleeping. Use physical books for reading instead of digital devices.

• Use your bed only when you're tired and sleepy. Don't stay awake in your bed for a long duration. 

• Ensure that your bedroom is clean and cool. Keep the windows partially opened so that toxic air can escape and fresh air can come in as you sleep. Use blue light in your room, they have the natural tendency to induce sleep.

• Regular exercises such as walking and jogging early in the morning can help improve your sleep quality. It can help reduce stress, improve the body's metabolic activity and help you maintain better physical and mental health.

• Seek help from a certified practitioner and practice yogasana, pranayama and meditation. It can help you keep your body in shape, boost your physical and mental health and overall improve your sleep quality.

Hi,

Sleep is extremely essential not only for physical and mental rest, but also during this period the body repairs and heals itself. Disturbance of hormonal balance causes the body to be under constant stress and therefore melatonin a hormone essential for sleep is produced in insufficient quantities.

Today's modernization, always in a hurry and fear puts the body in the " fight or flight" mode. This releases the hormones adrenaline and cortisol. When these hormones are produced the body gets a message that it is in danger and therefore, sleep is the last thing it wants to do! It is therefore important that you identify your stress causes and eliminate them. Also a health lifestyle including an early dinner, especially a gap of 2-3 hours before bedtime, healthy food like avoidance of all fried, packed, animal foods helps. These foods burden the body during the digestion process. Instead consume plenty of fruits, raw vegetables, microgreens, sprouts. These are live foods, they will provide you with energy and leave the body to work in homeostasis. A few other points might prove helpful

• Avoid all kinds of negative talks, thoughts, views, discussions close to bedtime.
• Avoid limiting screen time before bedtime, all mobile phones, laptops, electronic gadgets. These produce strong radiations and blue light. During the day melatonin which is a hormone, which indicates the body to sleep the production is less, and as it darkens the melatonin increases in production. Now, these lights emitted by electronic gadgets disturbs their production.
• Listen to calm and soothing music or read a positive book before bedtime.
• Meditation and deep breathing, prayer of gratitude to the almighty and nature puts the body in a restful mode.
• Exposure to sunshine during the day. And also physical activity is very important. This helps in the release of " happy hormones", endorphins.

Wishing you Good Health Always!

Thank you

Regards

Dear m.srinivas reddy, you have not mentioned your age, anyway please follow as under:
 
Modern medical and psychological studies indicate that sleep is a period of comparative quiescence in which extra reserve of energy is accumulated, making possible a renewed burst of activity afterwards. Good sleep and hunger are the two main criteria for good health, of these, sleep is more restorative than food. When we are fatigued we go to the bed and not to the dining table to get energy back. In sleep it is possible to heal wounds, to renew energy ( for younger people) to grow. Hence sleep is perhaps the best of Nature's boon. Only a healthy individual can sleep soundly though he will have no need to "Oversleep", on the contrary, the unhealthy individual will experience some sleep difficulties, the type and degree would vary according to the extent of ill-health of the person.

During sleep the subtle body has a greater access to the cosmic power known as Ether or aakaasa which is the subtlest of foods and the most needed one.

sleep is defined in Webster's new world dictionary as " a natural recurring condition of rest for the body and mind, during which time there is little or no conscious thought, sensation or movement".

Natural sleep is the best medicine of all. It has no deleterious effects and permits an escape from all the harsh realities of life.

A large section of humanity that to -day inhabits the civilized part of the world suffers from sleeplessness to a lesser or greater extent. Oh , poor sleep in older people is surely is the inevitable feature of ageing, some may say. While the duration of sleep may become somewhat less as one ages and in fact less sleep would do in old age, the quality of sleep can be and should be good. One need not be a poor sleeper in old age unless he happens to be very unhealthy.

Even the sufferers do not seem to go in to the question as to why and how sleeplessness is caused.The sleepless ones knock in vain at the doors of the healers so-called ( who are in reality none other than drug and dope-dispensers ) one after the other till, finally they become reconciled to their ' fate'. 

How to judge the sleep- 

Whether one has had enough sleep or not could be verified by the individual himself.If on waking up, he feels thoroughly refreshed , he has had good sleep .If that feeling of freshness is not there ,it means that he has not slept adequately.

Merely sleeping for a long stretch is not enough. there are persons who 'sleep' for a long time and yet have insomnia.Only persons who have sound nervous system can enjoy a deep sleep of good quality.

Effect of insomnia-

The effect of insomnia may manifest in over in many ways forms of disorganized behavior , low mental efficiency, forgetfulness, irritability, apathy, poor,judgement, anger ,thought-disturbances may be there .There may be auditory and visual-hallucinations , depression , self depreciation etc..

Basic factors responsible for insomnia-

1 worry

2 Disregard to positive food and over eating( particularly at night)

3  Excessive stimulation or depression( over stimulation is always followed by depression )

4 Inability to relax

5 Overwork

6 Voluntary curtailment of sleeping time

7 very poor circulation of blood

8 constipation , indigestion or some digestive disorder 

The cure lies in removal of the cause.So let the sufferer not to resort to any symptomatic remedies doled out by the "different healing systems".

The barbiturates usually recommended by allopaths for insomniacs have many side effects -

a)   These have an adverse effect on the vitamin 'D' metabolism , very much upsetting the general health of the individual.

b)  These cause several biochemical and electro-physical  changes in the brain tissue, resulting in memory - impairment, failing mental powers leading to the confusion.

c)   As there can be no drug or chemical that is entirely free from risk of causing liver damage - so central is the role of the liver in the metabolism of foreign substances - barbiturates may cause hepatitis ( inflammation of the liver).

d) Barbiturates may cause skin diseases.    

e) If any one addicted to the use of barbiturates tries to stop using then, withdrawal symptoms would be there. Generally 'fits' occurs at this stage

The antidepressants and tranquilizers for certain type of insomnia cause nervous disability acute urinary retention etc.

Let it be remembered that the sleep 'induced' by the drugs is no sleep at all, it is just unconsciousness.The individual who uses any of these remedies can never feel fresh after his so-called sleep, can not enjoy the 'Natural Happiness' referred to earlier.

Let not the sufferer resort to "pincushion treatment" we mean acupuncture- for here too the cause is not attended to and hence the cure can never be a radical  one.The health level would not be raised this way.

 Natural cure --: Besides taking care of mental causes, that is , removing negative emotions such as worry , fear, hatred, anger, bitterness, annoyance etc.

Nature cure methods of healing insomnia which are in harmony with eternal natural laws are as below :-

1  Positive diet

2  Fasting

3 Avoidance of stimulants 

4  Hydrotherapy

5 Relaxation

6 Correction of faulty habits


1 Diet-: normalize your nutrition. Eat sensibly, moderately, take predominantly positive food. Observe the principle of Vital Economy, both in regard  to eating and in regard to every other aspect of your life that includes sensual pleasures that should be regulated. Excessive indulgence result in poor nervous system and health.

2 fasting-: fast occasionally , for a day or two, fasting is one of the best ways to purify the system from within. Understand the rationale of fasting and fast according to hygienic princicples .

3 avoidance of all stimulants -: Keep away from  refined , processed , tinned and bottled foods.Do not use fried , stale foods etc.Avoid the use of condiments ,  spices etc, flesh , meat & poultry products . Remember " let hunger be your spice". Give up tea , coffee , smoking , alcohol etc.

4 relaxation -: Master the art of relaxation. Relax yourself  the right way. Remember that relaxation and stimulation are apposed to each other.Have  spinal baths regularly every day ones or twice for 20-30 minutes. The spinal bath is a boon to all insomniacs & nervous wrecks.

Do some exercise daily. Walk 2-3 kms. in the morning depending upon the state of health you are in . Keep yourself  as active as possible , physically and mentally without tension. The sluggish ones , the shirking ones,  the lazy ones do not sleep soundly.

once or twice a day, and at night while retiring one should lie down on the bed or floor and do SAVASASANA to accomplish complete relaxation.

One of the characteristics of sleeplessness is anemia of the brain, - reduced blood supply to the brain.It is not the full answer to sleep but it is one of the main essentials.

Use of enema -: Enema used non-violently will help the patient to some extent to clear the colon at least  of some of your clogging matter and constipation  . This may help you to sleep some what better.

The bedding should be firm if not hard. Spring and sponge mattresses are highly undesirable as the body sinks out of alignments. High pillows caused tension in the vgneck muscles and impede blood circulation to the head, hence they are to be avoided. Bed  clothing should be light of course commensurate with the needs of the climate.The face should on no account be covered and there should be free ventilation in the sleeping room.

Minimize  viewing T.V. videos , laptop and mobile screens. Younger generation is using these gadgets unnecessarily for frivolous activities which should be completely avoided. 

Face the problem of life , face them squarely , develop confidence in your capabilities to face them. Improve your real personality. Conduct yourself  in such a way that you will keep  calm, tranquil all the time. Without mental hygiene one can not keep healthy. The individual can also benefit from non violent pranayam and air bath.

In quite some cases there may be psychological factors causing insomnia. Some might have been affected by factors like loss of job , financial crisis , departure (or death) of a loved one etc.

Some others might have been afflicted by loneliness and might have developed despondency. It may be difficult for such patients to help themselves , as in most cases their mental health may be at a low ebb. Instead of seeking the help of a medico , psychologist or psychiatrist who would very likely exploit the situation , he should seek the guidance of a true friend or a Guru, who would not mock at him , who would not laugh at him , who would not exploit him but who would lovingly help him to restore his mental health by guiding him aright.

Let him , last but not least combined the daily prayer with the methods suggested above. Prayer done sincerely every day , morning &evening. Combined with the adoption of prayerful living (which means adopting nature cure in daily life) is what will help  the individual to achieve the desired objectivec. He can enjoy good sleep every day and lead a long and healthy life.

V.S.Pawar MIINT 

Hi,

Please avoid taking pills for getting sleep. When you take sleeping pills regularly, your body grows accustomed to the drug, and you need higher and higher doses to get the sleep-inducing effect. Sleeping pills can cause numerous problems, including addiction. It leads to depressed breathing while you sleep, which may cause suffocation and breathing difficulty.

Side effects of sleeping pills as follows:

• Burning or tingling in the hands, arms, feet, or legs.
• Loss or decreased appetite.
• Constipation / Diarrhea.
• Difficulty keeping balance.
• Dizziness.
• Daytime drowsiness.
• Dry mouth or throat.

“Sleep is absolutely essential in nourishing our mind, body and spirit,” 

To get sleep naturally:

• Avoid tea, coffee and alcohol
• Avoid aerated and carbonated beverages.
• Avoid sugar, maida and polished rice.
• Eat Foods That Help You Sleep: Include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan.
• Eat Magnesium-Rich Foods: Magnesium is a natural sedative. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, and whole grains. Including these whole foods in your diet and ark leafy green vegetables.
• Drinking chamomile tea- relieves stress and induces sleep.
• Drink plenty of water.
• Drinking warm honey water before going to bed also helps to get sleep.

Massage: Massage helps to relax your body and mind leads to better sleep. Especially head and back massage.

Acupressure: Acupressure or foot reflexology also more helpful for better sleep.

Create a good sleep environment in your bedroom more restful: blackout curtains and an eye mask can help you stay in the dark, and keep suitable room temperature for better sleep. (Should be between 60 and 67 degrees Fahrenheit for optimal sleep).

Mild soothing music also helps to induce sleep.       

Using aroma oils like lavender and lemongrass induces sleep.

Make a regular sleeping time/ sleep schedule and stick to it every day.

Please shut down all electronics 2-3 hours before your bedtime.

Laptops, tablets and phones emit some rays, which lowers your levels of melatonin, a hormone that makes us feel sleepy.

Warm bath before going to bed: Taking a warm bath will boost your body temperature. When you dry off, you’ll get quick cool down, which can help to bring sleepy feeling.

 Physical activity:

Regular walking, jogging, swimming etc helps to improve your sleep by balancing the mind and body.

Yoga asanas for sleep:

Practice following asanas regularly:

• Child's Pose (Balasana)
• Standing Forward Bend (Uttanasana)
• Standing Half Forward Bend (Ardha Uttanasana)
• Reclining Bound Angle (Supta Baddha Konasana)
• Legs Up The Wall Pose (Viparita Karani )
• Corpse Pose (Savasana)

Pranayama:

Nadishuddhi, Sheetali and Bhramari are more beneficial.

Meditation and relaxation techniques:

• Breathing exercises like deep breathing and sectional breathing.
• Omkara meditation and mindfulness meditation.
• Deep breathing and observing breath movements
• Chanting mantras and counting numbers with closed eyes are more helpful to improve your sleep.

Namasthe!

हेलो,

कारण - शरीर में अम्ल की अधिकता के कारण नींद कमी आती है। तनावपूर्ण घटनाओं का अनुभव से भी ऐसा हो सकता है।अन्य मानसिक स्वास्थ्य विकार जैसे चिंता, डिप्रेशन, मादक द्रव्यों का सेवन से ऐसा हो सकता है। दवाइयों का सेवन बंद करें क्योंकि यह आपके शरीर के स्वास्थ को ख़राब कर देगा।

समाधान - भ्रामरी प्राणायाम,ताड़ासन, दौड़ लगाएँ। नटराजासन, वृक्षासन,हस्तपादासन, सर्वांगासन, हलासन, पवन-मुक्तासन, अनुलोम-विलोम प्राणायाम करें। 

आप सुबह खीरे का जूस लें, खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। यह juice आप कई प्रकार के ले सकते हैं। पेठे (ashguard ) का जूस लें और कुछ नहीं लेना है। नारियल पानी भी ले सकते हैं। बेल का पत्ता 8 से 10 पीस कर I100ml पानी में मिला कर पीएँ। खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी में मिला कर पीएँ। बेल पत्ता 8 से 10 पीस कर 100 ml पानी में मिला कर लें। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ। कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। जो की आपको ज़बर्दस्त फ़ायदा करेगा। 2 घंटे बाद फल नाश्ते में लेना है। फल को चबा कर खाएँ। इसका juice ना लें।

प्रतिदिन आप ख़ुद को प्यार दें अपने बारे में 10 अच्छी बातें कोरे काग़ज़ पर लिख कर और प्रकृति को अपने होने का धन्यवाद दें।

मानसिक समस्या भी इसी शरीर की समस्या है सब कुछ इस बात पर निर्भर करता है कि हम किसी भी परिस्थिति में सकारात्मक सोंच रखते हैं या नकारात्मक।

प्राकृतिक जुड़ाव आपको सकारात्मक सोंच प्रदान करेंगी क्योंकि प्राकृतिक जीवन शैली अपने आप में पूर्ण भी है और जीवंत भी है। पाँच तत्व से प्रकृति चल रही है और उसी पाँच तत्व से हमारा शरीर चल रहा है।

जीवन शैली - 1 आकाश तत्व- एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें। वाद्य यंत्र शास्त्री संगीत (instrumental classical music)सुनें।

2 वायु तत्व- लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। ये दिन में चार बार करें।

अपने कमरे में ख़ुशबू दार फूलों को रखें।

3 अग्Iनि तत्व- सूर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे।

4 जल तत्व- 4 पहर का स्नान करें। सुबह सूर्य उदय से पहले, दोपहर के खाने से पहले, शाम को सूर्यअस्त के बाद, और रात सोने से पहले स्नान करें। नहाने के पानी में ख़ुशबू वाले फूलों का रस मिलाएँ। नींबू या पुदीना का रस मिला सकते हैं।खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें या खाना के 2 घंटे बाद भी ऐसा कर सकते हैं।

मेरुदंड (स्पाइन) सीधा करके बैठें। हमेशा इस बात ध्यान रखें और हफ़्ते में 3 दिन मेरुदंड का स्नान करें। मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें। 

सर पर सूती कपड़ा बाँध कर उसके ऊपर खीरा और मेहंदी या करी पत्ते का पेस्ट लगाएँ,नाभि पर खीरा का पेस्ट लगाएँ।पैरों को 20 मिनट के लिए सादे पानी से भरे किसी बाल्टी या टब में डूबो कर रखें।

5 पृथ्वी- सब्ज़ी, सलाद, फल, मेवे, आपका मुख्य आहार होगा। आप सुबह खीरे का जूस लें, खीरा 1/2 भाग +धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी मिला कर पीएँ। 2 घंटे बाद फल नाश्ते में लेना है।

दोपहर में 12 बजे फिर से इसी जूस को लें। इसके एक घंटे बाद खाना खाएँ। शाम को नारियल पानी लें फिर 2 घंटे तक कुछ ना लें। रात के सलाद में हरे पत्तेदार सब्ज़ी को डालें, नारियल की गिरि मिलाएँ।

लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ।इसे बिना नमक के खाएँ, बहुत फ़ायदा होगा।सेंधा नमक केवल एक बार पके हुए खाने में लें। जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)