Insomnia is a common sleep disorder characterized by difficulty in falling asleep or staying asleep for at least 8 hours at a time. People with insomnia can often feel dissatisfied with their sleep. They typically experience one or more of the following: restlessness, fatigue, loss of energy, trouble concentrating, mood disorders, and a decreased performance at work or school. Insomnia is more serious than just an occasional sleepless night. You may suffer from insomnia if you have trouble sleeping throughout the night frequently, or find yourself waking up in the middle of the night and unable to fall back asleep.







There are two types of insomnia: Short-Term Insomnia. Also known as transient insomnia, this type of insomnia is usually related to stress in our daily lives. It can be the result of an emotional disturbance, such as a divorce or death. It can be triggered by the disturbance to your body’s circadian rhythm resulting from jet lag or shift work. Short-term insomnia typically lasts a few days or a week. Chronic Insomnia. Chronic insomnia can last for a short time or for very long periods. People with chronic insomnia have difficulty falling asleep for any length of time. Chronic insomnia can result in an ongoing exhaustion that can affect quality of life, and even personal safety on a daily basis. It can also contribute to lack of concentration, headaches, even depression.

#How can physical therapy help my insomnia?

1. Overview of physiotherapy and sleep

Sleep is something that we all need, and the quality of sleep we get can have a huge impact on our daily lives. When we’re well rested, we’re usually more productive, nicer to be around, and generally better at handling the challenges of the day, but it’s estimated that around 30-50% of the global population will suffer from insomnia at some point in their lives. People who regularly get a bad night’s sleep may not consider physiotherapy when they’re looking at ways to tackle the issue, but it’s actually a great way to address the underlying cause of poor slumber.





Physiotherapists look at the body as a whole in order to determine why patients are not getting as restful a night as they need. After asking questions to determine if there are any external factors such as stress or worry causing issues with sleep, physiotherapists can examine a patient physically to make sure their posture isn’t hindering their rest. It’s also a good idea to develop a ‘sleep routine’ – rather than turning the television off and going straight to bed, or worse – sitting in bed on your phone – you should start winding down about an hour before you intend to sleep. You could also engage in relaxation exercises throughout the day in order to combat the risk of stress building up.





Exercise also helps with sleep, and your physiotherapist can work with you to develop a program to increase your activity. Engaging in exercise under the advice of a physiotherapist has the added benefit of helping to work out in a way that minimises the strain to your body, thus shrinking the risk of injuries that could also disrupt your sleep.





2. Does Acupuncture Really Help With Treating Insomnia?

Insomnia can be characterized as a complaint of disrupted sleep in the presence of appropriate opportunity as well as circumstance for rest. You will find more than 100 differential medical determinations associated with insomnia. Insomnia is the subjective difficulty in initiating or sustaining rest or non-restorative sleep that lasts for a minimum of four weeks. The typical technique in the management of insomnia is to assess root of the symptom before an appropriate treatment is proposed. The underlying medical, psychiatric or behavioural causes of sleep deprivation should be treated in the 1st place. However, it is not constantly possible to abolish or alleviate the primary illness.





In such situation, the technique is to focus on interventions that positively promote sleeping. Regardless of the cause associated with sleeplessness, physicians treating rest disorders virtually always counsel individuals about sleep practices. Some key sleep practice instructions include normal bedtime and wake up time avoiding daytime napping, utilizing the bedroom just for sleep, maintaining the bedroom dim, quiet, well ventilated, at a comfortable temperature throughout the night. Practicing a bedtime ritual, getting normal physical exercise each day, avoiding alcoholic beverages as well as nicotine 4 to 6 hours before bedtime, avoiding caffeine entirely or limiting levels of caffeine to only three cups no later than 10 a.m., and avoiding heavy meals and intense exercise In the evening.





How will the intervention work?





Acupuncture is really a therapeutic process where specific body areas (meridian points), are pierced with fine needles. It is 1 of the major modalities of treatment in Traditional Chinese Medicine . It's theory of diagnosis and treatment is based on the systems of medicine and philosophy of historic China and use in China can be traced back more than 2000 years. Acupuncture involves specialized theories of regulation of Yin and Yang forces, Qi (air), blood as well as body fluids. According to Conventional Chinese Medicine an imbalance in the Yin and Yang forces of the body, or an excess or a deficiency of Qi, blood or body fluids are usually the main causes involving pain or illnesses. Acupuncture treats disease by restoring the equilibrium between the Yin and Yang forces and restoration of normal Qi, blood and body fluids through stimulus of several meridian points which control different areas of the body and their interaction.





Separate from conventional needle acupuncture, many types of acupuncture have been developed, including electroacupuncture, laser acupuncture, acupressure, auricular treatment and transcutaneous electrical acupoint stimulation (TEAS).





Electroacupuncture is really a form of acupuncture where acupuncture needles are connected to a device that generates continuous electric pulses, generating a small electric current that flows between pairs of needles.









Laser acupuncture implements a laser beam to stimulate the acupoints instead of stimulation utilizing fine needles. Acupressure is a system that involves fast manual stress on the acupoints. Auricular treatment employs acupuncture needles, seeds or magnetized peals to trigger the acupoints placed on the auricles. TEAS combines the method of both acupuncture and transcutaneous electrical nerve stimulation by using electrode pads located on the skin to stimulate the acupoints.





Acupuncture is accepted by many people and is widely popular in treating different problems such as back pain, arthritis, headache, asthma, digestive disorders, alcohol and substance dependence and psychiatric disorders. Acupuncture is one of the most frequently used complementary Medicines.





3. Cranial electrotherapy stimulation (CES) for Insomnia

If you’re leery of sleeping pills and haven’t fared well with cognitive behavioral therapy, maybe it’s time to think outside the box. There are quite a few alternative treatments for insomnia. Among the least known is Cranial Electrotherapy Stimulation, or CES.



The “electro” in CES might give pause, recalling cruel shock treatments that characters in movies like One Flew Over the Cuckoo’s Nest were forced to undergo. As practiced today, that form of treatment–Electroconvulsive Therapy–delivers 800 to 1,000 milliamperes (mA) of current to the brain, inducing seizures to relieve severe mental illness.



In contrast, CES is a treatment you administer on your own with a device that delivers 1 to 4 mA of current to the brain. The sensation it produces ranges from a slight pulsing at contact points on the earlobes or the head to nothing at all. But proponents claim this tiny amount of transdermal electricity has the power to relieve anxiety, depression and insomnia. In June the FDA announced it would soon grant approval of CES for the treatment of these disorders with fewer restrictions and reclassify CES devices as belonging in the same risk category as acupuncture needles and power wheelchairs.





What Does CES Do to the Brain? The claim is that CES can relieve insomnia, but so far there are only theories about how it works. Studies suggest that CES alters electrical activity in the brain, deactivating neurons in the cerebral cortex and down-regulating activity in other parts of the brain. Alpha waves, associated with relaxation and focus, are slowed and become more prominent.



Other mechanisms of action have also been proposed. CES may 1) promote the release of endorphins and other neurotransmitters that inhibit arousal and agitation, or 2) stimulate peripheral nerves, triggering processes that calm the brain. The particulars are not known, but any or all of these actions could give relief to people with insomnia.





How Safe Are the Devices? The FDA’s reclassification announcement suggests that the risks associated with CES devices such as the Fisher Wallace Stimulator and the CES Ultra are low. Of 57 service members recruited to participate in a randomized controlled trial of the effects of CES on insomnia, one subject in the active treatment group complained of a headache and another reported sleeping worse after a single session.



Fisher Wallace states that 1 in 500 users experiences a mild headache and 1 in 250 experiences an increase in wakefulness immediately following treatment sessions. I haven’t been able independently to confirm these figures. But Kirsch and Nichols, reviewing studies of CES in an article in The Psychiatric Clinics of North America, note that “adverse effects are rare (<1%), mild, and self-limiting, consisting mainly of skin irritation under the electrodes and headaches.”

Read more: Cranial electrotherapy stimulation (CES) for Insomnia - Research evidence





How Well Does CES Work as an Insomnia Remedy? Now we’re on shakier ground. Of 18 studies of the treatment’s effects on mood and level of arousal, only 2 were rigorous enough to be included in a meta-analysis conducted by Klawansky et al. in 1995. These researchers concluded that CES was better than sham treatment only for anxiety—and not for insomnia. (But . . . insomnia and anxiety are closely related, so you may be heartened by this result.)

Learn more about all the important information about CES: Cranial Electrotherapy Stimulation - Deep overview



Scientists who study sleep and insomnia remedies haven’t shown much interest in CES.

Video - This is How CES treats Migraine, Insomnia, Depression, Chronic Pain:







In the study of service members cited above, subjects received 5 treatments or 5 sham treatments. Male subjects, more numerous than females, reported sleeping nearly an hour more after the first and fourth sessions of active treatment. Female subjects did not. Overall, the results were “encouraging but not decisive,” identifying a “nearly significant” increase in total sleep time among all subjects after the third treatment. “Nearly significant” is not a slam dunk.



The results of older studies are mixed, suggesting that CES may help people with insomnia fall asleep more quickly and sleep more efficiently. Clinicians offer mostly favorable reports of CES on the Internet, but nothing more decisive is known about its effects on insomnia.



If you are looking for a solution for insomnia by physical therapy: Cranial Electrotherapy Stimulation





#Herbal Treatment for Insomnia

Antioxidants are found to play an important part in this regard. Herbs having antioxidant properties cancel the effects of oxidative compounds that are already present in the body.





Since our body is incapable of producing antioxidants that can cancel the effects of all the oxidative free radicals, these have to be taken in the form of dietary supplements.





Many herbs have been used since ancient times, for the prevention and treatment of almost every disease known to man.





They can either be encapsulated or taken in form of herbal teas. The good thing about herbal treatments is that they do not pose any serious threats to one’s health as they have minimal side effects.









MULUNGU BARK



Mulungu bark is used in Central and South America for calming the nerves, improving the mood and aiding sleep.



Mulungu contains erythravine, an active alkaloid which helps in anxiety reduction and protecting brain function. The flavanoids found in Mulungu are one of the best antioxidants and help in having a healthier brain.



They are found to inhibit anxiety without any side effects and do not affect basic motor skills.



Another effect of Mulungu is the strong physical sensation of well being. It elevates the mood as well. It is known to be helpful with brain diseases like epilepsy, insomnia and anxiety.



Studies have shown that all these diseases lead to major brain disorders and other brain degenerative diseases.



Mulungu can be taken on its own or with a stimulant like green tea to amplify its effects. It gives mental clarity and improves brain function.



Solution for Insomnia: Natural Insomnia Program



MUCUNA PRURIENS



Mucuna has been used in ayurvedic medicine since 1500 B.C and is also known as the velvet bean.



Mucuna contains L.dopa which is a biochemical precursor to several neurotransmitters.



Dopamine happens to be one of these neurotransmitters in addition to adrenaline and noradrenalin, and it supports improved brain function and increased memory. It also regulates the mood and cognition.



Mucuna is widely known as an anti aging herb.



The antioxidant properties make it anti inflammatory and effective towards the protection of neurons.



It protects brain function by keeping a check over cognitive and neural functions.



Mucuna’s secret benefit is that it fights redness in brain, which is one of the symptoms of brain degradation.



PASSIFLORA INCARNATA (PASSION FLOWER)



Passion flower , also called apricot vine, was found in 1956 in Peru.



Passion flower is used in herbal medicines to promote calmness and relaxation. It is also found to be very helpful in reducing anxiety.



In synergy with other forms of treatment, it is found to be effective in reducing anxiety, irritability, insomnia and agitation.



It also helps with psychiatric disorder called adjustment disorder with anxious mood. Passion flower also helps with sleep disorders and seizures.



The best way to take passion flower is, as an herbal tea.



According to the NYU Langone Medical Center, you should drink one cup of passion flower tea, three times a day.



SCUTELLARIA LATERIFLORA (SKULLCAP)



A natural tranquilizer, Skullcap is an American perennial herb found from New York to Virginia and southwards to South Carolina, Alabama and Missouri.



Skullcap is a very powerful medicinal herb. It is used in treatments of many nervous related disorders like epilepsy, hysteria, insomnia and anxiety.



It is also used in the treatment of ADD and a number of other nervous disorders. It is anti inflammatory, antispasmodic, febrifuge, sedative and tonic in nature.



It contains volatile oils, tannins and scutellarins that are very helpful in mental disorders.



Research suggests it possesses mood enhancing properties and protects brain against damaging effects caused by inflammation.



According to HerbsList , Skullcap eases muscle spasms, muscle twitching and may help in ailments that involve involuntary limb movement, such as Parkinson’s disease and epilepsy.



PIPER METHYSTICUM KAVA



From the roots and stem of the piper methysticum plant, a non-alcoholic beverage is made. This herb is found in the islands of South Pacific.



It is being used since the early 90’s as the herbal medicine for stress and anxiety. It contains kava lactones which are responsible for its psychoactive qualities.



They work in the brain to produce non narcotic action against anxiety. Kava is beneficial for anxiety and doesn’t affect heart rate or blood pressure.



Other disorders where Kava has been found beneficial are migraines, ADHD, psychosis, depression and chronic fatigue syndrome.



GINSENG



Ginseng , also called Panax ginseng, and is a widely used herbal remedy, all over the world.



Its health benefits have been known for over thousands of years.



It is used as a tonic to balance, stimulate and relax the nervous system. It brings strength and wisdom.



Ginseng is an adaptogen.



Adaptogens are known to make us more resilient to mental and physical stress. They reduce the stress hormone cortisol and increase the adrenal gland.



Adaptogens can calm you down and boost your energy without over stimulation.



It has the same relaxing effect and increased alertness as experiences after green tea. It helps in getting better sleep, increased energy levels and greater personal satisfaction.



It is also helpful with the treatment of depression by regulating serotonin, dopamine and noreprinephrine. It works as brain booster and protector.



It improves brain function and concentration. It helps with memory issues and protects against age related mental issues.



Ginseng also works as an antioxidant and helps in protecting the brain cells against free radical damage.



Increasingly large numbers of people are suffering from brain diseases like Alzheimer’s and Dementia .



A number of medicines are also available to help with the symptoms, but they are heavy on the pocket and come with many side effects.



These herbs have been in use since hundreds of years and do not pose any health threats. Continuous use of these herbs will ensure a healthy brain, strong enough to fight away any disease.



