Cure Sleep Insomnia The Natural Way
Sleep insomnia is now considered one of the biggest health issue with more and more people struggling to get to sleep each night.
There can be many reason that contribute to you struggling to get to sleep and it is always wise to pay a visit to your doctor just to be on the safe, however most sleep insomnia can be put down to stress, depression, anxiety and trying to hard to go to sleep.
Dropping off to sleep should be natural and effortless process that just happens by itself and it is something that does not require any effort whatsoever on your behalf.
The initial trigger of sleep insomnia can be put down to emotional issues and stress so it is essential you find ways to deal with your stress and worries. However sleep insomnia starts to becomes a nightly and prolonged battle the moment you make it a problem and you start to give it to much of your attention.
Having a racing mind full of your daily worries and concerns combined with your body being pumped up full of adrenaline and other stress related symptoms is not a very good state to be in in order to allow the natural sleep process to occur.
What makes it worst and what interrupts the natural process of falling to sleep is when you start to try to hard to get to sleep
Although a good quality nights sleep is important to allow you to start off the next day feeling refreshed, alert and full of energy sometimes we can put to much focus on getting a set amount of hours that we think we need.
There are no set rules to how much sleep people require each night, what suits one might not suit another as a general rule your body will let you know if you have had enough quality sleep or not, if your feel tired the next day then this could indicate you need more sleep.
Although it can help to stick to a set time to go to bed and routine as your mind and body can get used to following patterns, this is not always possible.
If you give up your battle with trying to make yourself drop off and you just relax and allow the process to happen naturally and automatically then you can get to the point when your able to effortless fall asleep no matter when you go to bed. If you have been having trouble nodding off then only go to bed when you feel tired.
The best way to get to sleep is to not think about it all, visualization and day dreaming when your laying in bed is a good way to help you drop off because it mimics the natural sleep process, it helps you to relax and it can improve your life at the same time. Hypnosis and meditation are also great aids to help you to get to sleep.
Do not focus on getting to sleep or not being able to drop off, because the more you try to make it happen the exact opposite usually happens meaning you will find it a lot harder.
You Cannot Consciously Force The Process
Only focus on finding ways to relax and quieten that racing and overactive mind because worry will keep your mind and body stimulated. When you try and force yourself to go to sleep you will cause yourself more frustration and stress, the latest advice suggest instead of focusing on getting to sleep the best thing to do is to do the opposite and just lie in bed and try to stay awake.
A typical scenario goes something like this, for one reason or another you feel alert and wide awake, you begin to focus on not being able to sleep and how few of hours you have left until you have to get up.
The more aware you are of being unable to get to sleep the harder you try, you may even try and force yourself to drop off, but that approach never works and it can make you feel more restless and frustrated.
The next day you feel tired so you make a promise to yourself that your going get a good nights sleep tonight. Because you have started to become desperate to have a decent nights sleep when you go to bed you again try to take over the natural sleep inducing pattern of behaviour.
This immediately gets you thinking about not sleeping, then because your thinking about trying to get to sleep you start to monitor how your doing.
This again can then lead to you interrupting the natural falling to sleep process, soon your letting yourself know your still not yet asleep, you may start clock watching. Again you try too hard to drop off, but by now your resisting the process and the more you try to and make it happen the less likely you will get to sleep.
The next night you try again and the same thing happens and it then becomes a habit and repeated pattern of behaviour. If you're experiencing high levels of stress, worry and tension then that will add to your sleepless nights.
The secret to ending those sleepless nights is you need to unwind and get out of the way so you can just let it happen naturally as it is meant to happen. This involves relaxing your body and calming your mind.
The trick to getting to sleep easily and effortlessly is not to expect to get to sleep, do not even think about trying to go to sleep otherwise this will make you feel frustrated and restless which will result in more adrenaline being releases and you will feel all pumped up when really you should be relaxed.
As a young child you would never think about falling to sleep you would just let it happen naturally without having to try, you will only get back into your natural sleep patterns when you learn to relax and stop thinking about not being able to go to sleep.
The Importance Of A Good Quality Nights Sleep
If you want to increase your energy levels stabilize your mood strengthen your immune system and have radiant sparkling skin you need good quality restorative sleep, it is one of the most fundamental components of good health and general well-being.
We are all advised to eat well and get plenty of exercise but the importance of sleep often goes ignored. Insomnia can leave us feeling exhausted and low all day. Sleep is essential for the brain to repair itself and process all the data and information from the day.
Sleep insomnia is not just about not getting any sleep, sometimes with insomnia you may sleep for a few hours but wake up early or keep waking up in the middle of the night and then struggle to get back to sleep. Whilst sometimes you may sleep alright for a a while but you will go through phases where you're insomnia returns.
Symptoms of Insomnia
- Finding It Difficult to get to sleep
- Finding it hard to remain asleep
- Waking up frequently and experiencing difficulty in getting back to sleep
- Waking up to early in the mornings
Depression can affect your sleeping patterns and when you're feeling depressed it can slow down your mental and bodily functions and things can become an effort and depression can disrupt your sleep and cause you to wake up during the night.
If you often try and rely on sleep aids to get you to sleep such as sleeping pills, over the counter prescriptions, alcohol or antihistamines then you could be suffering with sleep insomnia.
Although some sleeping aids can be beneficial for long term relief for sleep insomnia you need to break the habit of not sleeping and retrain your mind and body to reset your naturally sleep pattern.
Good quality sleep is vital for your health and energy levels. however there is more going on when we sleep than just restoring the body. It is believed that during sleep our memory disengages from our senses where it then goes into a recovery stage.
Sleep is also important for emotional and mental repair so good quality sleep is even more important than ever especially in today's faced pace world with the advancement of technology.
More people are using their brain for doing their jobs or they are spending more time using computer and gaming technology and watching more TV, which gives the brain more house keeping and more information to process during our sleeping hours. So even though we are asleep part of the brain is still very active and busy and sleep essential to allow the brain time to do it's recovery work.
We need good quality sleep to make us feel vitalized and refreshed for the next day, and good quality sleep helps to improve our health and well-being. It is believed that the significance of sleep is for mental repair, sleep also restores our energy levels so it is vital to get good quality sleep in this modern faced paced life most of us live in.
But in order to achieve this it is not always necessary to spend hours each night sleeping, the secret is good quality, restorative, restful and uninterrupted sleep. Five to six hours a night of deep undisturbed sleep is better than eight or more hours of light and restless disrupted sleep.
It is reported that two thirds of adults have trouble sleeping several nights a week, and the result of long periods of poor quality sleep can be low mood and poor concentration. Lack of sleep it can also affect your health, and studies have associated weight gain and anxiety with sleep deprivation.
Psychologist now use a technique to calm negative thoughts and feelings and they use a three word mantra which is catch it, check it change it. Another way to help with worry and negative thoughts is to apply the three c's
Help With Sleepless Nights
Catch it - learn to recognize when you are having these negative thoughts, a good indication is your present emotional state. Every time you feel stressed or worried check the thoughts you are having which are triggering this state. What are you thinking, how are you responding and how are these thoughts making you feel.
Check it - stop yourself for a minute and evaluate what you are thinking about, ask yourself is there any evidence to justify these thoughts and worries which are keeping you awake. How do you think other people would respond in the same situation.
Next time you notice any negative thoughts challenge them and evaluate the actual risk of anything bad happening. Ask yourself and question what actual evidence do you have to justify these concerns .
Ask yourself have you been in the situation before and if the answer is yes was it has bad as you thought and did it harm you in any way. If you have a project to complete will worrying about it real help in any way. keep telling yourself your deal with it in the morning and your not prepared to discuss it during your sleep time.
Change it- start to learn to replace the old negative thoughts and beliefs with more realistic and positive ones. Challenge these negative thinking patterns to a more realistic way of thinking about the situation.
Review and check out your new perspectives and your new way of thinking and ask yourself are the new thoughts more likely to be true and have a more realistic outcome than the old negative thoughts. Observe how you respond to more realistic thoughts about the situation.
What you need to do and it will require a little effort on your part but the more you do it the easier it becomes is, whenever you are worrying and tossing and turning while you are lying in bed, or if you awake in the night worried about a forth coming event or an unresolved problem you can try the exercise below.
Awareness learn to recognize any negative thoughts which come into your mind, do not follow them the just be aware of them and the sensations you are feeling which accompany these negative and unproductive thoughts.
Acknowledge just acknowledge the thoughts, problems and concerns and the sensations you are experiencing in your body.
When we have a worry we attach an emotion to the thoughts which keeps the issue at the forefront of our mind, our attention becomes to focused on the worry and the negative feelings associated with the problem, when our attention should be focused on the hear and now or something more constructive.
First it is important to accept that some problems do not always have an immediate solution or in some circumstances there may not be a solution at all, sometimes you need to accept the situation and forget about it.
Don't plan to far ahead in life just take one day at a time, many worries are caused through trying to think to far ahead, live for the moment and forget about tomorrow.
If you find yourself worrying shift your attention off the negative thoughts and focus on your breathing let the thoughts go, this could be focusing on the air coming in through you nose, and then follow the breath down to your chest as you concentrate on the inhale breath and the exhale breath, stay focused on your breathing for a while.
Do Not Resist Or Try To Suppress Your Thoughts
Every time you find yourself focusing on the worry and unwanted thoughts do not try to stop them or repress them, what you want is to get into the habit of catching the negative thoughts early before you give them too much negative emotion.
You cannot stop a thought once it has been activated, the best thing you can do is allow them to drift into your conscious awareness and then just observe them with a detached and calm focus and let them pass. So again just let them go and keep shifting your attention back onto your breathing.
The idea is to train yourself to change the way you feel about your anxious thoughts and feelings because the secret to a worry and anxious free life is to stop trying to stop or push your negative thoughts away.
You will only have trouble with worry and anxious thoughts if you try and resist them or become frustrated and bothered by them, trying to stop your anxious thoughts means you're resisting them which causes more adrenaline and stress responses which will keep you alert when you need to be relaxed.
Anxious thoughts are only thoughts so it is better to welcome and accept them and allow your mind to carry on thinking the fearful thoughts whilst you just watch your mind but stay calm, rather than trying to make them go away.
The more you welcome and accept your anxious thoughts and just calmly listen to them and don't take them serious then they will soon pass and you will have them less and less.
If you are burdened by negative thoughts and worry try writing your problems down on a piece of paper and put the note under the pillow then tell yourself you will deal with the concern in the morning and tell yourself bed is for rest and you are not prepared to deal with any issues at night time be firm with yourself.
If you are feeling tired all the time does not mean you have an illness however if you are persistently tired it is advisable to see your doctor to rule out any illnesses such as thyroid disorders, diabetes, the menopause, or any other illness, sometimes a viral infection can leave you feeling tired and run down.
To aid recovery from a virus get plenty of rest and a vitamin B and C supplement can speed up your recovery time. Being overweight can also affect the quality of your sleep. It is believed that there is no tone specific cause of insomnia but some of the things that can contribute to sleep insomnia are
- Stress, anxiety, depression
- Worry and overactive mind
- Pain, asthma
- Snoring (this can affect the snorer or the partner)
- Noise including outside noises or inside noises (including electrical items)
- Room temperature either to hot or to cold
- Eating large meals or consuming to much alcohol or caffeine
- Menopause or some medications
- Trying to hard to get to sleep and trying to force the issue
Gradual muscle relaxation can also help, just start from your feet and then become aware of your muscles in your feet and then feel them relax . Then work your way through each muscle group moving on to each leg and so on. If you wake up and you don't want to get up, don't get frustrated just visualize yourself in a calming location.
Changing your eating habits can also help beat insomnia and help cure sleepless nights. Food can have a big impact on how well you sleep. Even though most people are aware of the association between sleep insomnia and stress many are unaware of the link between insomnia and food.
Trying to hard and focussing on not getting to sleep may be contributing too your sleep insomnia, instead of trying to get to sleep do the complete opposite and focus on lying in bed and seeing how long you can stay awake, sounds crazy but it can work.
Eat A Healthy Diet
It is believed that some foods can help you drop to sleep, avoid any stimulants a few hours before your bedtime. A healthy diet combined with good quality carbohydrates and foods which contain good levels of tryptophan which is an amino acid which help to increase the levels of serotonin which can promote goods feelings of well-being and safety which aids the onset of sleep.
Some foods with high levels of trptophan which is believed to induce sleep are bananas and turkey, other foods containing trptophan are dairy products, eggs sunflower seeds, almonds and even marmite. Other foods that may help are oats, sweetcorn and rice.
Foods which you may need to avoid late at night are fatty and spicy foods and high sugary foods and eating high amounts of protein and cheese can cause you to wake up during the night.
You can also try herbs such as valerian and chamomile tea, which will help you to relax and de-stress you at night, however for a long-term solution try hypnosis as it will retrain you to effortlessly return to your natural sleep inducing cycle.
It is also been reported to keep you glucose levels stable, because if your glucose levels in your blood fall your body can use adrenalin to combat this, so you are effectively training your body to produce adrenalin which is used for the fight or flight response for a none real stressful situation.
It is reported that you need to keep your glucose levels stable during the day otherwise you might find yourself waking up in the middle of the night and finding yourself feeling to alert.
To keep your glucose levels stable research suggest you eat smaller meals more often and try and combine a balance of carbohydrates with protein, and try and avoid simple carbs such as cakes, white bread, biscuits or sugary snacks, because this induce rapid rises in glucose levels.
How To Cure Your Insomnia Without Trying
What initially prevents most insomniacs from getting to sleep is stress and worry, eventually the frustration of not being able to sleep and trying to make it happen adds to the problem and this all causes a loop of even more stress and anxiety which becomes a nightly pattern.
When you're in a state of negative resistance you will be in the wrong brainwave state, instead of being relaxed and calm, you will be in a state of high alert. To be able to drift off to sleep naturally and effortlessly you need to switch into that relaxed state.
When people have been struggling with negative emotions and thoughts for so long which has lead to bad sleeping habits then it can prove hard for them to shift out of that negative state into the calm and relaxed state of both mind and body which is needed.
Thanks to the latest technology you can now use sound to influence your mood and transform you into a calm like meditation sleep inducing state.
This sleep inducing rhythms can put you in a relaxed state in a matter of minutes, our emotions determine to a large degree what we think about, if your experiencing negative emotions and stress then you will think mainly anxious and negative thoughts.
When you cease focusing on getting to sleep or not being able to drop off and you start to learn how to relax you will soon get back into the naturally habit of inducing a sleep state.
The relaxing recordings do all the work for you, they achieve this by mimicking your natural sleeping frequency range, your brainwaves and body will follow them and match them leaving you feeling calm and relaxed.
If you think you need a helping hand to reset your natural sleep inducing mechanism then these recordings can help you. If you decide to use them, just relax and let it happen, do not become despondent if it takes a few times before it begins to work for you.
Then as you awake in the morning take control of your calm state and keep the momentum going, dismiss any negative thoughts and only focus on good feeling thoughts, focus on having a great day, tell yourself things like, everything is OK, all is well, all is good everything is working out for me.
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