SEDENTARY LIFESTYLE INDUCED INSOMNIA; CAUSES AND MANAGEMENT

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WORLD JOURNAL OF PHARMACY AND PHARMACEUTICAL SCIENCES Chawardol et al. SJIF Impact Factor 7.

1 WORLD JOURNAL OF PHARMACY AND PHARMACEUTICAL SCIENCES Chawardol et al. SJIF Impact Factor Volume 7, Issue 3, Review Article ISSN SEDENTARY LIFESTYLE INDUCED INSOMNIA; CAUSES AND MANAGEMENT Dr. Seema G Chawardol 1 *, Dr. Bhagwati Tripathi 2, Dr. Jinesh Kumar Jain 3, Dr. Om Prakash Dwivedi 4 and Dr. Sapan Jain 5 1 Professor HOD, Panchkarma, Government Ayurved College Nanded, India. 2 Reader, Kayachikitsa, Government Ayurved College Rewa, India. 3 Reader and HOD, Panchkarma, Government Ayurved College Rewa, India. 4 Professor and HOD, Sharir Rachana, Government Ayurved College Rewa, India. 5 Professor and HOD, Kayachikitsa, Jupiter Ayurved Medical College, Nagpur, India. Article Received on 18 January 2018, Revised on 07 Feb. 2018, Accepted on 28 Feb. 2018, DOI: /wjpps *Corresponding Author Dr. Seema G Chawardol Professor HOD, Panchkarma, Government Ayurved College Nanded, India. ABSTRACT Insomnia is one of the serious sleeping disorders involve problem of sleeplessness. It is more common in western countries and this problem becoming severe day by day. However higher incidences of insomnia were found in older people and women but now a day s younger generation also suffered by sleeping disorders. Patients of insomnia feel anxious, restless, having poor sleeping habits, illness and stressed. Ayurveda describe that sedentary lifestyle is one of the important cause of anidra which may be correlated to insomnia. Sedentary lifestyle means lack of physical activity, excessive seating habits, and disturbed daily routine and excessive consumption of junk food. This article describe role of sedentary lifestyle towards sleeping disturbance and use of ayurveda remedies in the management of insomnia. KEYWORDS: Insomnia, anidra, sedentary lifestyle, anxiety. INTRODUCTION Insomnia is sleeping disorder affected large number of word population and the incidences increases day by day due to the disturbed life style. It also associated with other problem such as; stress, anxiety, depression, impaired memory and cognition, mental illness and decreased quality of life. Insomnia involves difficulty in maintaining sleep (minimum 3 nights per Vol 7, Issue 3,

2 week) along with sleep-related daytime impairment. Person suffered with insomnia may observe symptoms like; difficulty falling asleep at night, waking too early, waking frequently during night and poor sleep. Insomnia may cause disturbed concentration, memory loss, motor vehicle accidents, headaches and depression. Figure 1: Consequences of insomnia. The adults persons needs sleep around 7-8 hrs., while elderly needs more sleep but now a day s adult population suffers from insomnia due to the sedentary lifestyle. Sedentary lifestyle may cause diseases such as; madhumeha, mootra roga, uccharaktachapa, hridya vikara and bandhyatawa, etc. which overall affect normal sleeping and resulted sleeping disturbances. Sedentary lifestyle may disrupt body's circadian rhythm, hormonal regulation, body temperature thermostat system, internal clock and followed by disruption of sleeping pattern. Sedentary Lifestyle towards Insomnia Sedentary means lack of physical activity (performing day to day activities in a lethargies way). The lack of physical activity leads to accumulation of kapha dosha and decrease in vata dosha. Vata dosha possess guna of chalatava (motion) therefore when vata decreased stability increases. The imbalance of kapha and vata dosha leads further sleeping disturbances and insomnia prolonged. Pitta dosha related with heat of body and when body remains in stable state heat generation decreased and imbalance of pitta dosha take places. The decreased level of pitta dosha affects digestive power and metabolism. Therefore Vol 7, Issue 3,

3 physiological routine get disturbed and sleeping disorder may observe. The sedentary life style relates with the mal nourishment and strength of dhatus decreased which further affect mental and physical status and stress induced insomnia may occur. Table 1: Activities of sedentary life style. S. No. Activities 1 Frequent consumption of fried items, sweets and non veg. 2 Excess consumption of dairy products 3 Lack of physical activities such as (gym, yoga and routine physical work) 4 Day-sleep 5 Excess sleeping or resting habits 6 Involvement in seating jobs, long time seating on sofa, desk and chair. Sedentary life style & Dosha imbalance related to insomnia Sedentary life style increases kapha dosha and deposition of cholesterols and fats in the body which overall contributes towards obesity induced insomnia. Disturbed level of Kapha dosha due to sedentary life style leads body stiffness which further resulted joints pain and painful condition restrict sleeping calmly. Sedentary life style resulted decrease level of vata dosha which reduces movement of body fluids at the cellular level thus decreased elimination of the toxins from the body and accumulation of ama; these all condition together disturb normal sleeping pattern and leads insomnia. Sedentary life style resulted Staimitya, Guru Gatrata, Malaadhikya, Balasaka, Apakti, Kantopalepa, Sheetaagnita, Udarda and other diseased conditions. These all pathological conditions disturb normal sleeping habits and leads insomnia. Other causes of insomnia Anxiety Depression. Consumption of excessive caffeine, alcohol or tobacco. Day time sleeping habits. Diseased condition. Stress. Ayurveda recommendation for sedentary life style induced insomnia One should maintain routine physical activities Wake up early in the morning (Braham muhurat) Vol 7, Issue 3,

4 Drink water in empty stomach (Ushapana) which removes toxins Regular exercise and yoga Avoid long seating and day time sleeping Fasting once in a week Avoid consumption of junk foods Ayurveda therapy for sedentary life style induced insomnia: Vamana: Help to expel excess kapha dosha and kapha induced insomnia. Virechana: Expel toxins and dushti kapha & pitta dosha, therefore maintain tridoshi balance and normal physiological functioning of body which induces proper sleep. Dhumapana: It is helpful to clear the shrotas and improve circulation of body therefore reduces hypertension induced insomnia. Swedana: It is helpful to clear body channels, removes toxins reduces cholesterol and fats therefore relief in sleeping disturbances. Udwartana: It helps to reduce fats and cholesterols from the body and also relief joint pain by reducing stiffness; therefore relief sleeping disturbances. Ayurvedic medicines Triphala churna, Agastya, Asanadi Kashayam, Varanadi Kashayam, Saptaparna, Vatsaka, Musta and Madanaphala etc. Modern medicine Benzodiazepines include temazepam (Restoril), flurazepam (Dalmane), estazolam (ProSom) and triazolam (Halcion). Dietary supplements for insomnia Multivitamin: Antioxidant vitamins A, C, E, the B-complex vitamins. Trace minerals: Magnesium, calcium, zinc and selenium. Omega-3 fatty acids: Fish oil. 5-hydroxytryptophan L-theanine. Melatonin L-tryptophan Vol 7, Issue 3,

5 REFERENCES 1. Altun A, Ugur-Altun B. Melatonin: therapeutic and clinical utilization. Int J Clin Pract, 2007; 61(5): Barclay NL, Gehrman PR, Gregory AM, Eaves LJ, Silberg JL. The heritability of insomnia progression during childhood/adolescence: results from a longitudinal study. Sleep, 2015; 38(1): Buysse DJ, Germain A, Moul DE, Franzen PL, Brar LK, Fletcher ME, Begley A, Houck PR, Mazumdar S, Reynolds CF 3rd, Monk TH. Efficacy of brief behavioral treatment for chronic insomnia in older adults. Arch Intern Med, 2011; 171(10): Chen HY, Shi Y, Ng CS, Chan SM, Yung KK, Zhang QL. Auricular acupuncture treatment for insomnia: a systematic review. J Altern Complement Med, 2007; 13(6): Dyken M, Afifi A, Lin-Dyken D. Sleep-Related Problems in Neurologic Diseases. Chest, 2012; 141(2). 6. Goto V, Frange C, Andersen ML, Junior JM, Tufik S, Hachul H. Chiropractic internvention in the treatment of postmenopausal climacteric symptoms and insomnia: A review. Maturitas, 2014; 78(1): Harsora P, Kessmann J. Nonpharmacologic Management of Chronic Insomnia. American Fam Phys, 2009; 79(2). 8. Huang W, Kutner N, Bliwise DL. Autonomic activation in insomnia: the case for acupuncture. [Review]. J Clin Sleep Med, 2011; 7(1): Vol 7, Issue 3,

Insomnia treatment. Sleep hygiene education sleep hygiene teaches good sleeping habits. This includes:

Insomnia treatment. Sleep hygiene education sleep hygiene teaches good sleeping habits. This includes: Insomnia treatment INSOMNIA OVERVIEW insomnia is defined as difficulty falling asleep, difficulty staying asleep, or waking up early in the morning and not being able to return to sleep. In general, people