Here’s some simple things to try for better sleep.
Insomnia is a phenomenon almost everybody experiences at some point in their life. And most of us don’t know how or why it happens. Insomnia is defined as difficulty falling asleep, despite being tired. Combatting insomnia may be easier than you think. Here are five simple ways to fall asleep faster and stay asleep all night.
- Turn off your cell phone
In today’s society, we are almost surgically attached to our phones, iPads, laptops, etc. And while the devices keep us informed and connected, they are also harm us when it comes to our sleep. Smartphones and other gadgets emit blue wavelengths. These wavelengths suppress the production of melatonin in our bodies. Melatonin is a natural hormone that makes you feel sleepy.
Also, the light given off by your devices can actually stimulate the mind, thus causing poor sleep. So as hard as it may be, buy a regular alarm clock and turn off the phone.
- Keep a sleep schedule
Sleep is just as important to proper health as eating healthy-wholesome foods. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying up late every single night will eventually take its toll. Make a sleep schedule and do your best to stick to it. Lack of sleep has been proven to increase blood pressure, depression, weight gain and stress.
Why do this to yourself when you don’t have to? Once you set your sleep schedule, your body will react favorably and function will improve.
- Meditation
How many of us groan when we hear the word “meditation”? Meditation really isn’t difficult but people constantly tell themselves it can’t be done because they can’t shut off their minds. But what most people don’t realize is the goal of meditation is not turning off your mind or your thoughts. Meditation helps you cope better while telling your sympathetic nervous system to relax.
When the thoughts come in, you should acknowledge them but do not dwell on them or get attached to them. That’s what meditation helps you do. And there are many different types of meditation. For beginners, guided meditation tends to work best because you are listening to somebody guide you through the journey.
Why not give it a try? Here’s a 5 part article series called simple meditation for stress relief – check it out. Consider purchasing a guided awareness meditation to listen to based on negative emotional energy patterns — read more here –> 7 Emotions Guided Awareness Meditations
- Bedtime Chi Kung
Chi Kung can offer simple body movements and breathing techniques to relieve tension and calm the mind. Chi Kung, also written as Qigong (‘chee gung‘) is an ancient Chinese exercise. Chi Kung combines mental focus, slow body movements and special breathing techniques to open the body and circulate blood and Qi (vital energy for optimal body function). Good health is about good circulation. Qi is important to optimize body function. Blood is the medium that transports oxygen and nutrients to all the cells in the body. Good blood circulation also supports healthy elimination of toxins from the body. Doing some simple chi kung exercises before bed can help you unravel the daily stress and prep your mind and body for a good night of sleep.
- Acupuncture
Are you kidding me? Getting jabbed with needles will help me sleep better? Absolutely! Acupuncture works with your own body to help bring it back into balance. If you often experience stress, you have an imbalance. There are two modes that need to be balanced for healthy body function – stress mode and rejuvenation mode. Stress mode is an active state that drains internal resources and breaks down the body.
Rejuvenation mode is a resting state (i.e. sleeping) necessary to build up and repair the body. Chronic stress trains the body to direct internal resources to support stress mode and neglects the necessary support of rejuvenation mode. If you are a go-go-go type of person who doesn’t know how to relax your rejuvenation abilities have been weakened and out of balance. Acupuncture needles are strategically placed on points that will calm the mind, balance hormones, settle the nervous system and restore balance.
Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to a course of treatments. And always seek out a properly trained and fully licensed acupuncturist to get the best results.
There are many other ways to fight insomnia too, but these are some of the best. Give these five methods a try and then focus on the ones that resonate with you. Over time, your body and mind will thank you and there won’t be any harsh side effects…just good sound sleep. Sweet dreams!
