The Best Relaxation Techniques for Sleep
Memorised every inch in the ceiling above your bed, have you? Insomnia is unfortunately very common, and the reasons behind this issue can be amazingly complex. The root causes of insomnia can be anything from emotional issues, such as not feeling loved enough by your mummy and/or daddy, to physical problems, nutritional issues and deficiencies (or even a combination of all of the above if you are really screwed up). Rather viciously, a lack of sleep can make all of these potential insomnia triggers even worse. Now that is a truly vicious cycle; a lack of sleep can produce a condition where one’s sleep gets even worse.
8 Big Reasons Why You May Have Insomnia
- Emotional problems
- Worries and concerns, from health to money issues
- A poor diet- A diet packed with junk food causes inflammation and that can interfere with sleep
- Nutritional deficiencies
- Irregular bedtimes
- Uncomfortable bedding and bedtime clothing
- Side effects of prescription drugs
- A combination of all of these factors
Sleep can be complex. The simple fact is that we take sleep for granted. However, with the right approach, you can dramatically improve your changes of getting a good night’s sleep.
Meditation and Yoga Can Help
One extremely helpful way to increase your odds of getting some restful z’s is to begin meditating and using relaxation techniques. Meditating before bed is probably the most useful relaxation technique that you can do. You may also discover that meditating while in bed can help as well.
Meditation has been proven to decrease inflammation and reduce stress and anxiety levels. In this way, meditation can help you with several of the common reasons for why insomnia can be occurring in the first place.
Another relaxing technique is to focus on relaxing different parts of your body one after another. Biofeedback is a great way of learning to relax and control what is happening in your body.
A relaxing, warm bath or shower isn’t exactly a “technique,” but you should add it to your nighttime ritual. A warm shower or bath can help relax muscles and distract the mind.
Yoga is most definitely your friend. Those who practice yoga note that they often have less trouble sleeping. Yoga, somewhat like meditation, serves to calm and focus the mind. Likewise, yoga also stretches muscles and has been proven to reduce stress levels and lower stress hormone levels. To make a long story short, yoga will help calm your mind.
Distraction Techniques
When it comes to insomnia many one of the more commonly prescribed ways to relax and get some sleep is to listen to music or read a book. Both of these ideas have something in common, namely getting one’s mind off of one’s problems. Simply stated, if your mind is racing, it is difficult to fall asleep. Calming your mind is essential, and by using these techniques you can do just that rather than spending lonely hours contemplating how miserable the next day is going to be due to your lack of sleep.
What Should You Do if Nothing Works?
Should you get out of bed? Many people are tempted to do so, but this can be very dangerous. The reason is that your body may adjust to the light and the routine of getting up, and you could negatively impact your sleep schedule even more! Deciding to exercise or watch television at 3 in the morning isn’t the best idea out there. Instead, focus on deep breathing exercises and meditation. If need be get up and do a little stretching or yoga, but stay in the dark as long as you can do so safely.
The techniques outlined here will help you achieve the kind of sleep that you want, but it will take time. There are many different reasons for insomnia, and that means there is no one cure-all for every insomnia problem. So relax, try not to worry and realise that sleep will come.
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