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Vashi2Panvel.Com: Navi Mumbai: September 20: “Another sleepless night's begun...”this is the phrase, which crosses the mind of almost every patient of Insomnia or sleep disorder. The research has shown that around 3 out of 10 people in the hectic life of metros in India are suffering from this disorder. There can be many causes, which end up interfering in one’s sleep as an enemy. It can be a symptom of either mental or physical stress or just a case of high blood pressure. Vashi2Panvel.Com puts across some measures to help various sufferers of Insomina towards sound sleep.

According to various doctors across the city the major mistake, which most of the patients commit is to have over-the-counter medication to get immediate relief from their problem. “The patients want immediate relief and so they rely upon these allopathic medicines, which although are helpful for instantaneous relief but have many side effects along with them,” feels Dr.S. Kotak, a private practitioner in Panvel. “There are many other ways in which people can cure this problem, it is just that you need to practice them regularly to see the visible results, these are all natural ways and can help the sufferer to get rid off their troubles,” he adds.

Other medical practitioners feel that, there are many options available in the less known branches of medicine like ayurvedic and physiotherapy. “I think maintaining a strict routine and sticking to it for almost a period of 15 days helps you to see the results of the treatment, which you are undertaking,” avers Dr.Sonali Deshpande, an ayurvedic doctor in Panvel. “The patient should see to it that he/she doesn’t think about one particular thing for too long, that would strain the brain and cause unnecessary tension to him,” she adds.

Each case of insomnia is tailored for that particular person's needs, it is very specific according to the case history of the patient. “The treatment process is unique according to a particular patient, it depends on his/her medical history that what treated should be given,” elucidates Dr.Kulkarni, a private practitioner in Panvel.

The reports from various medical journals suggest that remedies (mentioned below) have been fruitful for many of the patients of this widespread disease. It is just that you have to work according to a fixed routine and adhere to it for 15 days to a month that will definitely help the patient to get rid of sleep disorder. After a regular working, it is most probable that the phrase: “Another sleepless night's begun...” will not come across your mind.

Smriti Mishra


Following are a few measures suggested by the practitioners around the city for some basic treatment of this disease:

Take a warm water bath before going to sleep: It's a great way to relax your body.

Taking a massage just before going to sleep: If you can take a full body massage, it is the best method for relief. If not, even a short backrub or a face and scalp massage can be a big help. Make sure that the massage strokes are slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.

Take a glass of warm milk before sleep: A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax. If you don't like milk - or are avoiding dairy products - try a cup of hot fennel tea. It contains natural ingredients, which will help you, sleep.

Light snacks before sleep: A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner.

Avoid the addictive substances before sleep: It should be obvious, but some people forget that coffee is not the only drink containing caffeine. Tea (black, not herbal), chocolate and cola drinks are also high in caffeine. Alcohol may feel like it's soothing you, but all it's doing is stupefying you. Research has shown that alcohol upsets sleep and prevents deep rest. The same goes for tobacco also. Avoid them all strictly.

Sleep on a good Firm Bed: A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too.

Get Some Physical Exercise During the Day: People with "mental" jobs, like office workers, have far more trouble with insomnia than the people who do not have sedentary lifestyle. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to relax that results in sound sleep.

Keep Regular Bedtime Hours: Your body likes adhering to the regular routines, whether you do it or not. So pick up a reasonable and regular time to go to bed each night and stick to it. Even if you do not feel tired then also make sure to go to bed that will help your body and mind to rejuvenate after you wake from the sound sleep.

If You Can't Sleep, Get Up: Do not keep on tossing and turning if you are not feel sleepy. Don't lie awake trying to sleep, more than 30 minutes. If it goes beyond that get up. Indulge yourself in something quiet and non-stimulating like reading. When you feel tired again, go back to bed.