Healthy Soch
Not treating insomnia can cause other health conditions as well
New Delhi, March 11, 2018 : A recent research has found that specific genetic factors may trigger the development of sleep problems. The findings have established that insomnia was linked to the occurrence of specific variants on chromosome 7. Apart from this, it also found a genetic link between insomnia and psychiatric disorders and physical conditions. The variant on chromosome 7 is close to AUTS2 – a gene that has been linked to alcohol consumption, as well as others that relate to brain development and sleep-related electric signaling. Several of these variants rest comfortably among locations and pathways already known to be related to
sleep and circadian rhythms. Speaking about this, *Padma Shri Awardee Dr K K Aggarwal, President Heart Care Foundation of India (HCFI) and Immediate Past National President
Indian Medical Association (IMA), *said, “Insomnia is trouble falling asleep. One of its forms, called sleep-maintenance insomnia, is difficulty staying asleep, or waking too early and struggling to get back to sleep. It gives rise to worry over not getting enough sleep, which further interferes with sleep, creating a vicious cycle. Ayurveda describes sleep as an aggravation of Vata and Pitta dosha. The number one cause of the same is mental tension; suppressed feelings and acute bitterness. The above five situations again hold true to this effect. Apart in this, in allopathy other causes of insomnia mentioned are constipation; dyspepsia; excessive intake of tea, coffee and alcohol and environment Factors-excessive cold,
heat or change of environment. They are in most of the situations the effect and not the cause of insomnia.”
Insomnia is of three types: acute, transient, and chronic. While the first two are short term, chronic insomnia can at times last up to several years. Adding further, *Dr Aggarwal, who is also the Group Editor of IJCP*, said, “Chanakya gave principles of how to manage conflicts and win over others. One of his main teachings was that money earned by unfair means can only last for eight years. Another answer to insomnia is learning meditation as described in Patanjali Yoga Sutra or Yoga Vashistha. It is based on the principle of concentrating on the present, which shifts the inner environment from sympathetic to para sympathetic mode. 20 minutes of meditation morning and evening provides the same biochemical benefit as gathered from 7 hours of deep sleep.” Some sleep hygiene tips from HCFI.
– Avoid caffeinated beverages after 1 or 2 pm if you’re especially sensitive to caffeine. Limit alcohol, and don’t drink any within two hours of bedtime.
– Getting regular aerobic exercise such as walking, jogging, or swimming can help you fall asleep faster, get more deep sleep, and awaken less often during the night.
– Watching the sleepless minutes pass makes it harder to fall back to sleep in the wee hours. Turn the clock face so you can’t see it.
– Keep track of your sleep patterns for a week or two. If you find that you’re spending less than 80% of your time in bed asleep, you may be spending too much time in bed. Try going to bed later, and don’t nap during the day. If you find yourself falling asleep too early in the evening, keep the lights bright.
– It’s hard to get back to sleep if your mind is racing or your muscles are tense. To calm the mind and relax the muscles, try meditation, deep breathing, or progressive muscle relaxation.
