Chronic sleep disorders and Insomnia are becoming more and more common in our hectic lives and as we age. Here are some natural ways to sleep. Night time symptoms may include persistent difficulties falling and/or staying asleep and/or non-restorative sleep. Daytime symptoms of insomnia can include diminished sense of well being, compromised functioning such as difficulties with concentration and memory, fatigue, concerns and worries about sleep. The diagnosis is made when the symptoms persist for at least 1 month and insomnia is considered chronic if it persists for at least 6 months. Nearly one in 10 adults in the United States suffers from insomnia, according to Stanford Medical study.
10 Tips to learn sleep though the night: I also yearned for a blissful night of sleep and the restoration it brings. Yet each night when I felt tired and closed my eyes, I could not go to sleep. My mind racing with thoughts, the hectic nature of modern life had me in its grasp. After reading, research, and speaking with experts in the field of sleep disturbance, I learned that many other people are in a similar situation. Here are a few techniques that work for me and I want to share them with you.
- Relax your body; Go for a minimum 30 minute walk outside in the nature, just before sunset. Breath in the fresh air and let it oxygenate your body. Look at the sunset as it sets, signaling you that the night and your well deserved rest is here soon.
- Turn off the electronics; TV, Smartphones and tablets, they should be put away at least 2 hours prior to sleep. Eliminate those bright electronic alarm clocks from your bedside table.
- Keep your bedroom dark; Use curtains that block out the light from neighboring buildings, streets, and cars driving by. That’s because light plays such a forceful role in our sleeping patterns. The key here is the hormone melatonin, which is produced by the pineal gland and appears to facilitate sleepiness. Melatonin is only excreted into our blood flow when there is very little light in the surrounding environment; natural or artificial light halts its production and potentially keeps us awake.
- Keep your bedroom cool; We sleep better in a cooler environment. If need be, you can always add an extra blanket. However, don’t use an electric blanket as they tend to interfere with your energy flow.
- Keep your bedroom quiet; Block any outside noises you can. But the trick is sometimes the room may seem too quiet and you are unconsciously listening for noises. I use an air purifier that I keep next to my bed, it has a nice humming sound and keeps the air clean and dust free. The model is Holmes, TrueHepa Allergen Remover (I’m not being paid to say this).
- Take a bath or shower before going to bed. Water has healing properties and acts as a natural relaxant. It will also remove any negative, stress energies from your day.
- Go to bed 1- hour earlier than normally, making this your special time to relax the mind. You may want to journal, read a little, find a good inspirational, motivational book that will uplift you and relax you. We have a Facebook Book Club, you may want to check it out for ideas.
- Have a note pad and a glass of water next to your bed, go mentally over the day and write down any ideas or to-do-list for the following day. Then put the notes away. You are going to have a wonderful, relaxing good night sleep. So relax and block out all work and other thoughts of distractions.
- Meditate for 15-20 minutes for mental relaxation; we have a meditation Video for beginners that can help you get started. Laying on your back start taking 10 deep breath and just watch the breath going in and out. Don’t try to force it or control it but let it slow down. While your breath slows down, your heart relaxes, your body relaxes, your thoughts slow down.
- Use a guided meditation or self-hypnosis audio; like the one we offer to relax you even more. The mp3 audio will relax the mind with soothing music, followed by hypnosis, guiding you to an even deeper level of relaxation. Through guided visualization, you can experience a walk in a beautiful garden, your own island with healing waters. With the self-hypnosis audio, you will receive positive sub-conscious suggestions, healing negativity, promoting wellbeing and wholeness.
Deep Sleep self-hypnosis audio is 1 hour long and downloadable to your computer or you may order the CD.
Self-Hypnosis Audios available
Deep Sleep – 60 minutes
Relaxation for Anxiety, Stress – 60 minutes
Self-Confidence & Esteem – 45 minutes
Overcoming Relationship Break Up, Divorce – 45 minutes
Overcoming Grief, Loss – 45 minutes