We have all experienced lying awake at night, tossing and turning, and not being able to sleep.
We finally doze off, only to awaken to a day where we are simply not at our best.
This may be a relatively short-term problem or it could be chronic insomnia.
Lack of sleep is stressful and sleeping tablets can seem like the easiest solution; but, they can have undesirable side effects and won't solve the problem on a long-term basis.
It's preferable to try the numerous natural options to get more sleep; we discuss two approaches here: Change your state of mind Often we are unable to sleep because our minds are too active.
We need to reduce this stimulation, and relaxation techniques are perfect for this task.
There are many different methods, so try several in order to find what is best for you; however, here are two options to start: Progressive Muscle Relaxation - Lie in a relaxed position.
- Turn your attention to the toes of your left foot.
Think about relaxing them.
- Move on to the foot muscles.
Think about them relaxing.
- Work your way up your left leg, becoming aware of the various muscles and their relaxation.
- Then repeat on the right leg.
- Progress slowly up your body.
(Even pay attention to the individual face muscles.
) - Always become aware of the muscles and think of them relaxing.
You do not have to complete the entire process.
You may well doze off halfway through.
Breathing As soon as we pay attention to our breath we will find that it tends to slow down and deepen.
When we are stressed our breath is shallow and fast; when we want to sleep, we need to create a peaceful pace.
So, in this method, lie in your sleeping position and draw your attention to your breath.
As you relax, focus on the exhale and notice how you start to feel heavier and experience a sinking feeling.
Allow your body to move into a state of natural breathing, and sleep will follow.
Bring the day to a close When we have not been sleeping properly, we tend to have poor sleeping patterns.
Getting these back into shape may mean getting a proper amount of snooze-time.
In order to establish healthy sleeping patterns we need to set up routines and associations around the act of sleeping.
How do we do this? - Create a pre-sleep ritual.
This can be fifteen minutes or over an hour long, it just needs to be a set procedure - this then becomes a habit as the start of the sleep process.
An example could be: - Tidy the bedroom (symbolizes closure of the day) - Take a warm bath (relaxes the muscles - showers, however, are stimulating) - Climb into bed and page though a light magazine (not work or study-related material) - Set a specific time that you turn out the light.
- Make the bedroom a place for sleep.
Choose colors, lighting and temperature that create a peaceful and relaxing atmosphere.
Use the bed only for sleeping and sex.
Never work, or study or use the laptop in bed.
Always maintain these habits, even when you are back to sleeping normally; it will help prevent future sleeping issues.
Of course, combining these two methods will improve their effectiveness.
If you do try natural options and you still have problems sleeping, it is advisable to consult a doctor as there are a number of sleep disorders and you may be suffering from one of these.
Sufficient sleep is important for staying healthy.
We finally doze off, only to awaken to a day where we are simply not at our best.
This may be a relatively short-term problem or it could be chronic insomnia.
Lack of sleep is stressful and sleeping tablets can seem like the easiest solution; but, they can have undesirable side effects and won't solve the problem on a long-term basis.
It's preferable to try the numerous natural options to get more sleep; we discuss two approaches here: Change your state of mind Often we are unable to sleep because our minds are too active.
We need to reduce this stimulation, and relaxation techniques are perfect for this task.
There are many different methods, so try several in order to find what is best for you; however, here are two options to start: Progressive Muscle Relaxation - Lie in a relaxed position.
- Turn your attention to the toes of your left foot.
Think about relaxing them.
- Move on to the foot muscles.
Think about them relaxing.
- Work your way up your left leg, becoming aware of the various muscles and their relaxation.
- Then repeat on the right leg.
- Progress slowly up your body.
(Even pay attention to the individual face muscles.
) - Always become aware of the muscles and think of them relaxing.
You do not have to complete the entire process.
You may well doze off halfway through.
Breathing As soon as we pay attention to our breath we will find that it tends to slow down and deepen.
When we are stressed our breath is shallow and fast; when we want to sleep, we need to create a peaceful pace.
So, in this method, lie in your sleeping position and draw your attention to your breath.
As you relax, focus on the exhale and notice how you start to feel heavier and experience a sinking feeling.
Allow your body to move into a state of natural breathing, and sleep will follow.
Bring the day to a close When we have not been sleeping properly, we tend to have poor sleeping patterns.
Getting these back into shape may mean getting a proper amount of snooze-time.
In order to establish healthy sleeping patterns we need to set up routines and associations around the act of sleeping.
How do we do this? - Create a pre-sleep ritual.
This can be fifteen minutes or over an hour long, it just needs to be a set procedure - this then becomes a habit as the start of the sleep process.
An example could be: - Tidy the bedroom (symbolizes closure of the day) - Take a warm bath (relaxes the muscles - showers, however, are stimulating) - Climb into bed and page though a light magazine (not work or study-related material) - Set a specific time that you turn out the light.
- Make the bedroom a place for sleep.
Choose colors, lighting and temperature that create a peaceful and relaxing atmosphere.
Use the bed only for sleeping and sex.
Never work, or study or use the laptop in bed.
Always maintain these habits, even when you are back to sleeping normally; it will help prevent future sleeping issues.
Of course, combining these two methods will improve their effectiveness.
If you do try natural options and you still have problems sleeping, it is advisable to consult a doctor as there are a number of sleep disorders and you may be suffering from one of these.
Sufficient sleep is important for staying healthy.