Getting enough good quality sleep is essential to function well during the day and to keep our sanity in stressful times. Here are 10 tips to tackle insomnia and increase the chances for a restful sleep, so that your body can renew and refresh and you wake up ready to embrace the new day with all challenges and opportunities.
Before going to bed, make a list of what you need to do the next day. Write everything down that comes to your mind and just in case you get more ideas, keep pen and paper beside your bed so you can easily them when you remember an additional task.
Writing down things that are going on in your head gives your brain the signal that it no longer needs to think about those tasks, which will help to slow or even stop the mental merry-go-round.
The impact of news, thrillers or emotional movies are as intense as underestimated. While your conscious mind seems to turn off while watching TV, the unconscious is working unremittingly, trying to make sense of the impressions it gets.
It does not distinguish between ‘reality’ and ‘movie’ – to the unconscious mind it’s mind it’s all the same. Here lies its power and its ‘weakness’.
Leave some time between the end of a movie and retiring and certainly do not fall asleep with the TV on.
The best way to end the day is to do so on a positive note, so that you will be drifting off with uplifting thoughts.
Reading inspirational, motivational, empowering self-growth books and material for at least 30 minutes prior to bed will help to avoid falling asleep with the stressful thoughts like most people do.
The darker your room the better your sleep. When it is dark, your body produces an enzyme that supports deep sleep and the reparation process of your body.
If you are afraid of the dark, put a light on a timer, so that it will turn off at a certain time or use a tea candle. (Put it in a safe place!)
Make sure to turn off all electronic devices in your bedroom or even better – ban everything that requires electricity from your bedroom and switch off your outlets . Every electronic impulse is a disturbance for the body, which in its essence is pure energy.
If you need an alarm clock to wake up in time, choose one that is or can be battery-operated.
The purpose of sleep is to allow time for body and mind to heal and to repair. When there is undigested food in the stomach, the body is forced to focus on digestion instead of healing.
To avoid that, have your last meal at least 3 hours before going to bed and resist the temptation of late snacks. The body was designed to digest food best while moving – not while laying down.
A saying suggests to ‘have breakfast like an emperor, lunch like a king and dinner like a beggar’.
In Ayurvedic medicine it’s believed that there are cycles that are the most conducive for certain activities. Generally, going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and gives the person the most energy throughout the day.
However, some people need a bit more, some may need less sleep. Keeping it within 10pm to 6am (if you can), find out which time frame gives you the best quality sleep.
Don’t take drugs that are supposed to help you sleep (unless required by your physician). Most are designed to simply deaden your senses. However, the goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day.
When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.
If you really need support falling asleep, talk to your homoeopath, who will be able to assess your situation and recommend a natural remedy that considers your personal conditions or try aroma therapy.
Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack).
The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.
During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, or 3 – 20 minute session, or 6 – 10 minute sessions – just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night’s sleep is “walking”.
Try exercises like Qi Gong, Tai chi, Yoga, Pilates, Feldenkrais or Meditation or a combination of them all: a ChiBall class.