INSOMNIA – 13 ways to overcome insomnia
From natural tinctures to breathing exercises, pressure points to story telling, there are many natural ways to combat insomnia. Keith Banfield, author of The Guide to Sleep Therapy emphasises quality sleep as necessary for so many reasons:
- to restore depleted resources,
- repair damaged cells and brain chemicals,
- clear away old superfluous information,
- preserve energy,
- rest muscles,
- reset the nervous system,
- and to dream
Here is our list of 13 ways to overcome insomnia.
1. TINCTURES FOR INSOMNIA
Passion flower, Ashwaghanda, Rhodiola, Valerian. Note that Rhodiola is taken in the morning to help balance the endocrine system.
2. BREATHING EXERCISES FOR INSOMNIA
Controlled breathing can be highly relaxing and release fractured energy which allows the body to sleep.
Lie on your back or side, eyes closed. Begin with a few very deep inhalations, fill your lungs as much as possible.
Exhale fully, drawing in your abdomen to expel as much air as you can.
Repeat this three times, at the end of the third exhalation hold your breath as long as you are able.
Repeat this procedure two or three times, or until you feel drowsy.
As an alternative, here is another exercise – repeat four or more times.
Exhale completely through your mouth.
Inhale through your nose to a count of four.
Hold your breath for a count of seven.
Exhale through your mouth for a count of eight.
3. PRESSURE POINTS FOR INSOMNIA
This exercise uses traditional Shiatsu points that stimulate sleep.
Find the point at the centre of the forehead by tracing a line from the top of the ears to mid head. Press firmly downwards with both thumbs for 10 to 15 seconds.
The second point to press is one finger width in from the outer end of the eyebrow. Use the thumbs and press for 7 to 10 seconds at a time.
The third is on the foot. Start at the tip of the middle toe. Trace a line one third of the way towards the heel.Use both thumbs to press hard for 10 to 15 seconds.
4. VISUALISATION FOR INSOMNIA
Remove unwanted thoughts and worry that may be trafficking your mind. Close your eyes and imagine yourself drifting into a sea of tranquillity. Use every sense to imagine the natural environment surrounding you. Taste the salt of the sea on your lips, feel yourself enveloped by warm water, hear the sound of the waves lapping on the seashore. Experience the warm sun on your face. Pick a soothing colour in the blue range to filter through the crown of your head and imagine it slowly flowing through each part of your body. Start to breathe deeply and rhythmically and let yourself float as if you were on top of the waves, drifting off to another level of consciousness.
5. AROMATHERAPY BATH FOR INSOMNIA
Running a bath with a blend of aromatherapy oils will induce a sleepy disposition. Try a combination of 4 drops of chamomile oil, 2 drops of lavender, 4 of neroli and 2 of marjoram. Lavender oil sprinkled on your pillow also helps.
6. ENGAGE STORIES FOR INSOMNIA
Engage your imagination with fantasy by reading story tales. ‘Once upon a time’ is a magical sentence that automatically relaxes. Avoid riveting thrillers and horrors. Recommended by Exclusive Books is Telling Tales (Jonathan Ball Publishers) or At the Fireside (New Africa Books).
7. BANISH WORRYING ISSUES
Using pen and paper to write down all thoughts and issues before bedding down helps to empty the mind. Jot down a few words that describe the worry with the knowledge that things can be taken care of in the morning.
8. USING MUSIC TO COMBAT INSOMNIA
Listen to soothing music to lull you into dreamland. Try Sleep which comes with a full colour guide to sleep therapy or Classics for Relaxation from New World Music.
9. NATURAL SUPPLEMENTS TO HELP INSOMNIA – 13 ways
Before reaching for addictive sleeping tablets try something natural. Tranquility Vibrational drops, Passion Flower, Hops, Lavender, Valerian and Gamma-amino-butyric acid, all have tranquilising and calming properties. The South African flower essences recommend Morning Glory Essence for troubles both in going to sleep and waking up. This essence is said to bring balance and help establish a harmonius sleep pattern. For nightmares try Orange Pincushion Essence for panic and shock and Forget-Me-Not Essence which is also helpful for sleep-walkers. Loquat Essence is good when sleep is used as a withdrawal to escape dealing with reality. Avoid stimulants like tea or coffee before retiring. Take Magnesium, Ashwagandha, B complex vitamins or Tryptophan.
10. TISSUE SALTS FOR INSOMNIA
Nat Mur is identified for encouraging sleep.
11. CHECK YOUR BED
Get a new mattress at least every ten years especially if it sags, makes noises or you feel bed springs or ridges beneath the surface. Turn your mattress regularly and clean it or leave it in the sun. Make sure your room is the right temperature and has proper ventilation.
12. ENCOURAGE GOOD DREAMS
Banfield quotes a study conducted by Griffith, Miyago and Tago. They used college students in America to record the twenty most common dreams, most of which included some level of stress. These include falling, being attacked or pursued, trying to do something repeatedly, studying or school teachers, sex, arriving late, eating, being frightened, a dead loved one, being locked up, finding money, swimming, snakes, being dressed inappropriately, being smothered, being naked in public, fire, failing an exam, flying, seeing oneself as dead. Before sleep prompt good dreams by focusing on something you love, a beautiful nature scene, an adventure you desire, travel to a favourite destination. Be intentional in inviting in good dreams.
13. ADJUST YOUR BODY CLOCK
Sleep clinics experience a high degree of success when adjusting the circadean rhythm. This can be done by going to bed one or two hours later than usual and waking up one or two hours later until you have done a full cycle and reach your previous bed time, from then on stick to this time. Another way of doing this is by going to bed four hours before you intend to get up. The next day go to bed five hours before you usually wake up. Each night go to bed one hour earlier. This is all about insomnia – 13 ways to overcome this debilitating condition.
INSOMNIA – 13 ways to overcome insomnia, use these natural ways to overcome insomnia.
If you are really struggling with insomnia you may want to engage a practitioner to assist. Find a list of practitioners here
Check the New York times list of books on insomnia
Insomnia – 13 ways was inspired by the volume of people struggling to sleep.
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