Insomnia Depressions Sciatica

SOME RESEARCH FACTS BECAUSE OF INSOMNIA
- In USA alone, sleep deprivation is the reason for 60% of road accidents- and drivers who stayed awake over hours, suffered impaired coordination, reaction time and judgement worse than the drivers who were legally drunk.
- As far as health is concerned those who sleep less than six hours a night, don't live as long as those sleep seven hours of more. Sleeping only four hours a night can cause weight gain, diabetes and high blood pressure.
- During sleep, the levels of several immune system helpers increase in your blood. Among these helpers that protect the body from cancerous tumours. For instance, the level of tumours necrosis factor, which is one of the body's most powerful cancer fighters, increases tenfold during sleep. On the other hand, lack of sleep reduces the level of natural killers cells, further compromising the immune system.
- If you stay late, your exposure to electric light interferes with certain hormone cycles, especially the secretion of melatonin. When melatonin levels fall, estrogen levels rise. Too much estrogen has, in turn have been shown to promote the growth of breast cancer. Another indicator of this link is that blind women get breast cancer half as often as sighted women. Some studies indicate that other types of cancer are also less common among blind people.

SELF HELP APPROACH
Lifestyle changes and herbal medicines can help treat the problem. You can try time tested remedies:
- Do some exercise everyday- but never late in the evening.
- Avoid caffeine in all forms, especially after evening.
- Avoid long naps during the day.
- Don't choose alcohol as a remedy for sleeplessness. Even though alcohol is a sedative, it can disturb the sleep. Remember that sleep is different from sedation.
- Drink buffalo milk. It contains rich amounts of an amino acid, L-tryptophan, which induces sleep.
- Eat sweets before going to bed. Sweets contain high amounts of carbohydrates, which help in inducing sleep.
- Take a nice, long, warm bath before bedtime. Charaka Samhita says that the bath is the best remedial measure to counteract exertion.
- Read a book or do some repetitive, calm activity such as chanting mantras.
- Avoid distractions that may hold your attention and keep you awake, such as watching a suspense movie or a thrilling game.

AYURVEDIC REMEDIES
Most people, unfortunately, are treating insomnia either by going to the medical shop and buying over the counter drugs, or by consulting their conventional doctor. Neither solution is working- over the counter drugs like Avil contain anti histamines, which knock you out, but do not include good sleep the underlying problem. Moreover, they weaken the immune system. Doctors tend to prescribe calmpose like drugs that are addictive within even a week of use.
Ayurveda believes that the body has a deep, underlying integrity that renews, refills, and take care of the entire human system. The disease takes its root when something interferes with this integrity. Therefore Ayurvedic remedies with plants and herbs are focused on regulating this integrity. These plants and herbs are again blended with their own natural integrity. The healing nutrients in these herbs unblock the shrotas (channel) or microcirculatory channels through which our body moves nutrients, hormones, immune cells, and so on. Since the shrotas are clear, you can satisfy with ojas or essential energy that governs and connects the body, mind and spirit. The result is a restful sleep. Sleep is one of the three pillars of Ayurvedic healing, the other two being diet and lifestyle.
Ayurveda identifies the imbalance of sleep in three types. These are:

VAATA TYPE:
This is caused by vaata imbalance or mental stress. People, who toss and turn, unable to sleep because their mind is spinning, have this disorder. It results from anxiety, worries and rushed activity during the day. Following remedial measures will help:
- Eat more sweet, sour and salty foods.
- Eat three warm, cooked meals at the same time everyday.
- Get to bed before 10 p.m and rise by 6 a.m.
- Avoid rushed work hurriedly done.
- Massage your hands and feet with ksheera bala tailam.
- Use a relaxing aroma at bedtime.
- Drink a cup of warm milk before bed.
- Listen to some sweet music before bed.
- Anti vaata drugs like vaata vidhwansan ras are useful. Consult your Ayurvedic physicians before the.

PITTA TYPE:
This is caused by pitta imbalance or emotional trauma. This is intermittent awakening. With this disorders, you may fall asleep quickly but wake up frequently with palpitation, body pains and emotional disturbances such as fear, anger and sadness. Following remedial measures will help:
- Avoid spicy foods.
- Eat more foods having sweet, bitter and astringent tastes.
- Avoid skipping meals.
- Eat enough dinner so that you do not wake up hungry.
- Before bed, massage your feet with mahaa chandanaadi tailam.
- If you wake up in the night, take half-cup warm whole milk and one teaspoonful Gulkand (rose petal jam). Roses have a cooling effect on the mind, body and emotions.
- If your head feels hot when you wake up in the night, mix three tablespoonfuls of coconut oil with 5 drops of lavender oil of badaam oil and massage it on your forehead.

KAPHA TYPE:
This is caused by kapha imbalance. Sometimes it is an early morning awakening, sometimes it is characterized by sleeping but in any case, you feel sluggish, tired and completely exhausted even though you have had a full night's sleep. Here is how you overcome this problem:
- Be sure to rise before 6.00 a.m.
- Do a morning massage with warm sesame oil or mustard oil.
- Exercise everyday.
- Sip warm water throughout the day.
- Avoid eating much heavy, sweet, sour and salty food.
- Eat a light, warm dinner and season food with fresh ginger and a small amount of black pepper.

Brahmi, jatamansi, valerian and aamla (Emblica officinalis) are pro-sedative, meaning that they help a person to relax into sleep. The powder of these drugs are either taken separately or together in a dose of one teaspoonful, three times a day, followed by a cup of milk. Sesame oil boiled with these powders should be used for massaging the head and body before bathing.

Management
Any one of the following remedies should be used for the management of sleeplessness:
1. Give on teaspoonful (5 ml.) of the juice of Bacopa moniera or Centella asiatica twice daily with jaggery.
2. Give one teaspoonful (5 g.) of the powder of the root of long pepper (Piper longum) at bedtime with jaggery.
3. Give one teaspoonful (5 g.) of the powder of Nardostachys jatamansi twice daily with jaggery.
4. Give one teaspoonful (5 g.) of the powder or two teaspoonfuls (10 g.) of decoction of Withania somnifera twice daily.

Warning
If sleeplessness continues even after one month's treatment, refer the patient to primary health centre or hospital.

Diet and Regimens
Avoid chilies and spicy food. Goat milk, curd, buttermilk and fruit juice are very useful. After dinner, walk for about 20 minutes. Before going to bed, wash feet with cold water and massage the soles of feet with one teaspoonful of sesame oil mixed with one teaspoonful of water. Practice meditation daily. Take daily head bath in cold water. Never wash head with hot water. Never suppress an urge for defecation and urination.

DEPRESSION:

Life changes such as divorce, the birth of a baby, losing a job or the death of loved one can and do leave people feeling depress so can worrying about financial problems or illness. At times you may feel empty and depressed for no apparent reason. Some depression is normal and is a part of almost every person's life.

SYMPTOMS OF DEPRESSION
Continuous feeling of sadness or blankness, feelings of helplessness, hopelessness, guilt and worthlessness, loss of interest in pleasurable activities, including sex, fatigue, sleep disturbances, loss of energy or enthusiasm, difficulty in concentrating or making decision, ongoing physical symptoms such as headaches or digestive disorders, that don't respond to conventional treatment, crying and fearfulness, poor appetite with weight loss, overeating and weight gain.
According to Ayurveda, depression may by caused by an imbalance in either vaata or kapha dosha. The kapha type of depression is usually of a less serious nature. This is typical in the winter months when the weather is cold and there is less sunshine. We tend to go out less and are not very active during this season. The lack of activity coupled with the weather will increase the qualities of kapha dosha, due to which the person might become slower, duller, less sensitive to his/her environment, and have a tendency to sleep for longer periods.

SELF HELP APPROACH & AYURVEDIC REMEDIES
- Making sure that you exercise on a regular basis, eat lighter foods, avoid heavy foods such as cheese and meat and increase vegetables in your diet. This will assist you in balancing your kapha dosha. Ayurvedic herbs like guggulu, turmeric, and trikatu (pippali, maricha and sutho) may be beneficial for this type of seasonal affective disorders.
- When the depression is caused by an imbalance of vaata, it may become more serious in nature. That too, if praana vaata is aggravated it can lead to depression, anxiety, overactive mind and a feeling of stress and tension.
- Many people acquire a praana vaata imbalance due to their lifestyle. A regular schedule is the best to balance vaata- early to rise, eating at regular times, regular exercise, regular meditation and yoga. The daily meditation, praanaayaama and yoga should be included in your health regime.
- Try to substitute a positive thought for every negative thought that pops into your mind. Associate with congenial people, not negative people. To focus your attention away from yourself, do something to help someone else. Ayurveda advocates oil massage (abhanga) and sirodhaara (warm medicated oils or liquids are streamed on the forehead) to bring down the aggravated vaata dosha. These therapies profoundly relax the nervous system.
- There are several Ayurvedic herbs, which assist in lessening the state of depression, which include jatamansi (Nardostachys jatamansi) and brahmi (Bacopa monnieri). These herbs also calm your mind so that you feel more ease when you do your meditation and yoga. Preparations such as brahmi vati, brahmi ghritam, saarasvataarishta contain brahmi as main ingredient. Consult your Ayurvedic physician before using them.

SCIATICA:

It is an inflammation of the supporting tissues of the sciatic nerve in the leg. In Ayurveda, it is known as gridhrasi. The condition is caused by the aggravation of vaayu that has resulted from strain to the back due to poor conditioning, posture or due to back sprain caused due to structural damages such as ligament tear. Constipation and cold weather often precipitate an attack of this condition. Sciatica pain usually occurs on one side when your sciatic nerve is stretched or pinched, usually by a herniated disc, although narrowing of the spine or other vertebral abnormalities can also cause this pain. Sufferer may experience mild tingling sensation to severe pain, which could also cause immobility.
It isn't known why some people are prone to sciatica. Most often, pain begins with an injury, after lifting a heavy object or after making an abrupt movement. A number of conditions may make people susceptible to sciatica. A herniated disc, sometimes called a slipped disc, is the most common cause of severe sciatica.
Sciatica can also be caused by other problems, including inflammation, abscesses, blood clots, tumours and obesity. Arteriosclerosis can also cause chronic low back pain. When it blocks arteries in the legs, it may cause pain that resembles sciatica caused by spinal stenosis.

SELF HELP APPROACH AND AYURVEDIC REMEDIES
In the condition when sciatica is not caused by a medical condition such as arthritis, osteoporosis, about 90% of people recovers within a month. Despite this, sciatica is still the most common reason for surgery, which can cost a lot.
- If you are experiencing acute lower back pain, lie down in a comfortable position.
- Lying on the side or the back with bent knees supported by a pillow relieves the stress on the back.
- Alternating ice packs and heating pads at about twenty minute intervals can also relieve the pain.
- Supportive back belts and braces may help some people temporarily, but they can reduce muscle tone over time. If you feel it is necessary, you can use them for a short period.
- Strict bed-rest for a couple of weeks is certainly helpful in sciatica. However, long-term bed rest results in loss of muscle tone bone strength, increases susceptibility of blood clots, and causes depression and lethargy.
- Begin by walking, stationary biking, swimming and even light jogging within two weeks of having symptoms but never force yourself to exercise.
- Getting adequate amounts of sleep however is very important and the healthy sleep patterns play a vital role in recovery from back pain and sciatica.
- Apply a paste made of gunja seeds on the painful parts. Alternately, you can use the paste made from dhatoora leaves.
- Simali (Vitex nigundi) acts excellently in curing sciatica. Take the decoction made from leaves of this plant, in a dose of three to four teaspoonfuls twice or thrice a day.
- To get symptomatic relief from nerve from pain, you can take trayo dasaanga guggulu, two pills, twice a day along with water.
- In extreme cases, special therapeutic procedures such as vasti karma, kati vasti are advised. In such therapies, medicated oils are administered externally and internally to facilitate the mobility. Here is a typical prescription for sciatica:
1. Sinhanada guggulu, 2 tablets twice daily with warm milk.
2. Godante mishran along with mahaa raasnaadi kwaatha.
3. Brihat vata chintamani ras, 1 tablet twice daily.
4. Maha vishagarbha taila, for external application.