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 unless the culprit is obvious like being unable to turn your mind off when it is time to sleep. Insomnia is defined as difficulty falling asleep, despite being tired. Combating insomnia may be easier than you think. Here are six simple ways to fall asleep faster and stay asleep all night.
Turn off your 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 and exercise. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying out 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. Your body and mind will enjoy each others company much more.
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 tends to slow your mind down even if it is not completely quiet. It 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. 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? As one of our acupuncture patients, you have the option of being taught simple and effective meditation skills.
Yoga is an ancient Indian practice that combines physical exercise and mental clarity all rolled into one discipline. Bedtime yoga poses are very low-key and quite simple. Utilizing yoga just before going to bed can signal to your brain that slumber time is approaching. Poses such as forward bends, happy baby pose, cross-legged bends and corpse pose all have been shown to help the body prepare for restful sleep. Also for those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind.
Really? Getting poked with needles will help me sleep better? The simple answer is YES! Acupuncture works with your own body to help bring it back into balance. If you have stress, you have an imbalance. Acupuncture needles are strategically placed on points that will calm the mind, balance hormones and settle the nervous system. Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to several treatments. And always seek out a properly trained and fully licensed acupuncturist to get the best results.
Many insomnia sufferers find that their minds cannot turn off at bedtime. Their heads are filled with stressful thoughts and worries that keep swirling around and around like a dizzying carnival ride. Worries typically fall into four broad life categories: relationships (with self and others), health, job/career and then those big, bad old financial woes. With Worry-Free Coaching you learn how to cut through the harmful mental habits that result in that untold worries and other fears that not only keep you awake at night, but ruin your day as well. Most clients have found they need only 2-4 one hour sessions in order to begin reclaiming their wonderful minds and harnessing them for their life’s goals.
There are other ways to fight insomnia, but these are some of the best. Give any of these six 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!