Thursday January 23, 2020

Yoga Effectively Treats Sleep Disturbances and Back Pain: Study

Yoga is proven to improve sleep cycle and reducing back pain

Yoga can lower your back pain and treat your insomnia as well. Pixabay

Yoga and physical therapy(PT) are effective approaches to treating co-occurring sleep disturbance and back pain while reducing the need for medication, a new study suggests.

Published in the Journal of General Internal Medicine, the research from Boston University in US, showed significant improvements in sleep quality lasting 52 weeks after 12 weeks of yoga classes or 1-on-1 PT, which suggests a long-term benefit of these non-pharmacologic approaches.

In addition, participants with early improvements in pain after six weeks of treatment were three and a half times more likely to have improvements in sleep after the full, 12-week treatment, highlighting that pain and sleep are closely related.

“Identifying holistic ways to treat these conditions could help decrease the reliance on these medications as well as keep patients safer and more comfortable,” said study lead researcher Eric Roseen.

Sleep disturbance and insomnia are common among people with chronic low back pain (cLBP).

Benefits of Yoga
Medication for both sleep and back pain can have serious side effects and that is why Yoga is recommended. Pixabay

Previous research showed that 59 per cent of people with cLBP experience poor sleep quality and 53 per cent are diagnosed with insomnia disorder.

Medication for both sleep and back pain can have serious side effects, and risk of opioid-related overdose and death increases with use of sleep medications.

In the current study, the randomised controlled trial included 320 adults with cLBP and seven surrounding community health centres.

At the beginning of the study, over 90 per cent of participants with cLBP were found to suffer from poor sleep.

Participants were assigned one of three different therapies for cLBP: Weekly yoga, physical therapy or reading educational materials.

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In this study, results for sleep improvements were compared over a 12-week intervention period and after 1 year of follow-up.

“The high prevalence of sleep problems in adults with chronic low back pain can have detrimental effects on a person’s overall health and well-being,” said Roseen. (IANS)

Next Story

Benefits of a Balanced Sleep Routine

A good refreshing sleep is very important for all of us

Balanced sleep
Here are reasons why a balanced sleep is a necessity. Pixabay

A good refreshing sleep is very important for all of us as it helps solidify and consolidate memories, restores and rejuvenates the various body functions, helps to grow muscle, repair tissue, and synthesize hormones. Dr Vivek Nangia, Director and Head, Pulmonology, Fortis Hospital, Vasant Kunj, New Delhi brings to the light the necessity of a balanced sleep routine. Balancing your sleep is a very important health advice.

Too little or too much sleep, both can be harmful. While, adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11 hours, and teenagers between 8 and 10 hours.

During these critical periods of growth and learning, younger people need an important dose of slumber for optimal development and application.

Excessive Daytime Sleepiness (EDS) refers to a bent to nod off, nod, or doze easily in relaxed or sedentary situations, or a requirement to exert extra effort to avoid sleeping in these situations. Unwanted sleepiness can also manifest as “sleep attacks” (irresistible urges to sleep), occurring not only during monotonous situations conducive to sleep, but also in situations where the patient is actively engaged in a task.

Balanced sleep
You need to create a relaxing environment for a balanced sleep. Pixabay

In addition to frank sleepiness, the EDS can cause related symptoms, including poor memory, reduced concentration or attention, tiredness, easy fatigability and irritability. Persons with excessive daytime sleepiness are in danger of automobile and work-related incidents and have poorer health than comparable adults.

The most common causes of excessive daytime sleepiness are as follows

1. Sleep deprivation

2. Obstructive sleep apnea

3. Sedating medications

4. Shift workers

5. Other possible causes of excessive daytime sleepiness include certain medical and psychiatric conditions and sleep disorders, such as narcolepsy.

Adolescents, older persons, and shift workers are prone to suffer from excessive daytime sleepiness.

The most common explanation for daytime sleepiness is sleep deprivation or insufficient sleep, which can reflect poor sleep “hygiene” (behaviours impacting sleep) or self-imposed or work/socially-dictated sleep deprivation. Some common causes of sleep deprivation include excessive or inconsistent work hours, personal obligations and an underlying medical condition.

Factors which will contribute to chronic insomnia include people who end in increased nocturnal alertness, like excessive caffeine, frequent naps, and stressful work at night, and people that interfere with sleep continuity, like falling asleep with the tv or radio on, excessive time in bed, and other environmental factors.

Obstructive apnea represents the foremost frequent explanation for sleep-related breathing disorders, which encompass a diversity of conditions that either complicate coexisting disease or present as primary disorders. Many of those disorders have consequences during both sleep and wakefulness and should produce substantial burden of symptoms and disease in untreated individuals.

Sleepiness is the most commonly reported side effect of certain pharmacologic agents that act on the central nervous system. The modulation of sleep and wakefulness is a complex process involving multiple factors and systems.

Although no single chemical neurotransmitter has been identified as necessary or sufficient in the control of sleep, most drugs with clinical sedative or hypnotic actions affect one or more of the central neurotransmitters implicated in the neuromodulation of sleep and wakefulness. In some cases, daytime sleepiness may be a side effect of a particular medication, such as antihistamines, antipsychotics, antidepressants, anxiety and high blood pressure medications.

Balanced sleep exercise
Exercising regularly leads to a balanced sleep routine. Pixabay

Correctly diagnosing the cause of excessive sleepiness is important for determining the best treatment. The specific treatment for excessive sleepiness entirely depends on the cause.

However, some simple lifestyle changes may help people get a better night’s sleep. These include:

1. Eating a healthful, balanced diet

2. Limiting caffeine and alcohol intake

3. Exercising regularly

4. Creating a relaxing sleep environment

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5. Taking a warm bath before bedtime

6. Keeping a consistent sleep schedule

Excessive sleepiness is not a disorder in itself but a symptom of insufficient sleep or an underlying health condition. (IANS)