Whether it is from stress , lifestyle , hormonal changes or even a snoring spouse , women especially those in their reproductive years – face a lot of particular challenges with getting a good night’s and faces sleep disordes ; that’s why it is important for women to be aware of the types , risk factors and treatment for common sleep disorders.
A woman whether she is working or housewife needs proper rest and timely sound sleep as she had to fulfill her lots of responsibilities during day time without being tired. She has to get up early in morning and she get to bed always at last in her house so if because of any reason she didn’t get sound sleep it will definitely effect her work efficiency. As woman is the backbone of her family always ; if her work efficiency get to low then how the family of her could perform well?
For many women , sleep health is affected by normal life events, such as the onset of menstruation , pregnancy and menopause. As a result of Hormonal fluctuations and physical changes , all three phases of a woman’s life can cause night time discomfort and having sleep disorders.
Other causes include –
1) Juggling Roles –
As these days women are busier than ever ,due to the multiple roles such as working woman , parenthood and elder care ,they find that their sleep patterns are erratic and their sleep quality is compromised by hectic schedules.
2) Substances –
The use of caffeine , alcohol and nicotine – all three of which act as stimulants, can disrupt sleep. While alcohol is technically considered a depressant and drinking can speed the onset of sleep, women who drink tend to wakeup in the middle of the night as their bodies metabolize the alcohol.
3) Work and lifestyle –
Shift work is a major cause of sleep related illnesses. Many women who work in night and rotating shifts becomes sleepless ,which can result in irregular menstrual cycles , fertility problems and higher rate of miscarriage.
Depression can lead to lethargy or insomnia. Women in general are more likely than men to develop depression and hormonal changes throughout the lifecycle can enhance the problem. Anxiety, which often occurs alongside depression is in itself a major cause of sleeplessness. Making matters more complicated , sleep problems can be the cause of Depression and Anxiety and in some cases, it can be difficult to determine which comes first.
5) Pain –
Top sleep disorders affecting Women –
1) Insomnia –
Short and poor quality sleep that affects your functioning during the day.
2) Narcolepsy –
A chronic disorder of the central nervous system characterized by the brain’s inability to control sleep -wake cycles.
3) Nocturnal Sleep – Related Eating Disorder (NS- RED) –
. An uncommon condition ,NS-RED causes sufferers to eat during the night while they appear asleep and in the morning they have no memory of this behaviour.
4) Periodic limb movement disorder (PCMD) –
Simple , repetitive , uncontrollable and often imperceptive muscle movements that occur while your body is at rest.
5) Restless legs Syndrome (RLS) –
A condition in which your legs feel uncomfortable when you’re sitting or lying down.
6) Sleep Apnea –
A serious life threatening condition usually not taken that seriously.
Ayurveda Perspective towards sleep disorders-
Ayurveda considers three pillars as essential for maintaining physical and mental health and they are Ahara(food) ,Nidra (Sleep) and Brahamcharya (controlled sex) .All these need to be enjoyed in moderation to maintain good health ; that’s why here a proper sleep pattern is essential for the maintainence of Ojas (energy for life).
According to Ayurveda two types of Sleep Disorders are there –
1) Anidra –
It is lack of sleep which is caused by aggravation of Vata.
2) Alpnidra –
It is poor quality or broken sleep and is caused by Pitta vitiation.
Treatment Protocol –
1) Purification of the system by Panchkarma –
It is done by Shodhan procedures like Vamana,Virechana,Vasti and Nasya. After doing these purification procedures ,Sirodhara or pouring of selected medicated oils like Brahmi oil or Buttermilk over scalp is completed. These procedures help in regulating the brain’s metabolism and thus regulates the sleep rhythm.
2) Healthy and easily digestible food –
Ama formation affects metabolism at every level including brain metabolism, the regulation of sleep, so easily digestible food should be eaten specially at bedtime to pacify Vata and pitta. Buffalo milk is specifically useful for insomnia. Reducing salt and spicy foods in diet are also helpful.
3) Yoga and meditation for stress management –
Pranayam , Surya namaskar and meditation are useful techniques for effective management of stress and maintaining a healthy sleep pattern.
4) Pacifying Medicines –
5) Other suggestions –
a) Try not to watch TV, surf the internet at bedtime . Establish a regular night bedtime ,prefer listen soothing music or read some book before going to bed .Avoid emotional upsetting activities.
b) Avoid napping during the day time.
c) Create a relaxing pleasant sleep environment with comfortable bed and also maintain temperature of the room according to weather conditions and enjoy sound sleep to calm down urself.
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