IC and Sleep: 9 Ways to Improve Rest with Chronic Dis-ease

Healthy rest with chronic dis-ease is essential in healing because it takes more energy to heal  The IC bladder pain syndrome(interstitial cystitis, vulvodynia, chronic prostatitis, IBS, GERD, and fibromyalgia) is such a chronic dis-ease complex of labels that can often be associated with sleep disruption

Proper and sufficient sleep is essential for optimal health and without it, body and mind can suffer, particularly if chronic dis-ease is present  But what actually is proper rest has a lot to do with who you are energetically

The Ayurvedic Perspective of Sleep

People with a Vata energy makeup require the most sleep(7-8h) and Kapha even though they like to sleep require the least(6-7h) Pitta’s requirements are somewhere in between

Since most dis-eases have a Vata component it’s not surprising that sleep disorders are common in particular with chronic dis-ease which are primarily vata disorders  Vata sleep disturbances include restlessness and light, easily disturbed sleep that may be precipitated by worry and anxiety  There may be tossing and turning and/or frequent kicking of the legs

Disturbed pitta can be a factor also, in the form of excess focus on problem solving/planning and attempting to sleep in hot weather  Kapha sleep disturbance usually takes on the appearance of sleeping too much  This can lead to slowing an already slow metabolism which then leads to weight gain

How to Get Good Sleep: An Energy Science Approach

In the energy science of Ayurveda, healthy lifestyle is paramount  Ayurveda provides lots of suggestions for healthy routines to begin each day, which supports optimal health and peace of mind  And by creating healthy routines at bedtime, you are helping ensure a nice, peaceful night’s sleep  Importantly going to bed at a proper time sets the stage for waking up early and beginning the day away from the energetically lethargic time of the morning(6-10a)  Following are suggestions for creating healthy bedtime routines and optimizing sleep.

Consider that about one hour before actually going to bed is when to start winding down to prepare for sleep If your mind and body are active all the way until your head hits the pillow, it often will take awhile to calm down and settle into a state that will allow you to sleep  Instead, begin this process about an hour before you climb into the sheets  Avoid stimulating activities during this time, such as heated discussions, violent television shows, unsettling news, computer work, resolving financial issues, etc

Strive for not using an alarm clock so as to arise naturally and well rested

If you are having problems getting to sleep or staying asleep consider doing some soothing rituals

• Warm bath
• Soothing music
• Deep relaxation exercises….sleep is the best meditation
• Warm oil massage… foot or scalp massage before bed with bhringaraj oil
• Light or spiritual reading
• Turn down lights and use candles instead

One of the most important ways to ensure a good night’s sleep is simply to maintain a regular bed and wake time schedule, including weekends  The best sleep schedule to maintain is to go to bed by 10:00 pm and rise at about 6:00 am This is the time that is most conducive to sleep  If you are used to going to bed later and getting up later, this may be difficult at first  But your body will soon adjust, and over time you will likely find this schedule allows for a more restful night’s sleep

Try not to have the head under pillows  This habit reduces good oxygenation during sleep and inhibits good sound sleep

Regular mealtimes (and do not eat anything heavy after 7:00 pm); a cup of warm milk before bed, perhaps with a little fresh nutmeg grated into it

Gentle yoga practice

Aromatherapy, such as lavender and/or jatamansi

Outdoor work in the garden or spending time in nature can be beneficial, as this brings the influence of the earth element and its heavy, slow qualities into the bodymind

Patterns of Energy Disruption for Sleep

Vata Insomnia:
Vata insomnia tends to involve awakening during the early hours of the morning (2-4am) accompanied with fatigue and drowsiness. This is usually due to:
·        Cold weather
·        Excessive exercise
·        Over consumption of raw foods, beans and light cold foods such as salads
·        Excess sexual activity
·        Excess travel and noise
·        Constipation, bloating
·        Rheumatism and arthritis

Pitta Insomnia:
Pitta insomnia involves difficulty falling asleep and staying up past midnight. It is commonly associated with:
·        Hot weather
·        Over consumption of sour, citrus and spicy foods
·        Hyperacidity
·        Caffeine and alcohol consumption
·        Staying up too late

Kapha Insomnia:
Kapha insomnia is usually early morning arising which is related to;
·        Overeating heavy foods such as meats, dairy, sweets
·        Snoring
·        Sleep apnea
·        Restless leg syndrome
·        Depression
·        Breathlessness