| An integral part of our life structure is a good | | | | This breathing exercise is referred to as the |
| night's rest at the end of the day. Regardless of | | | | relaxation response. |
| how the day was spent, the hours we invest in | | | | The relaxation response is something that must |
| our sleep determine our energy levels, alertness | | | | be practiced on a daily basis and throughout the |
| and mood for the following day. The negative | | | | day if possible, but more importantly you should |
| side-effects of not getting enough sleep or being | | | | set aside a fixed time allotment of at least half an |
| deprived of a blissful session of it can be | | | | hour each night prior to bedtime, as this will help |
| devastating. This is not necessarily due to the lack | | | | you cleanse your stress inducing thoughts and |
| of sleep itself but mainly due to how many | | | | prepare you for a good night's sleep. But bear in |
| perceive the lack of sleep to affect their daily | | | | mind that overcoming insomnia is not an overnight |
| lives. One of the main reasons for this is that at | | | | process. It may take a few days to a few |
| one time we've been told time and time again, | | | | weeks. But the process can be accelerated by |
| that 8 hours of sleep is a primary requirement to | | | | incorporating the following few suggestions: |
| be revitalized and recharged for the following day; | | | | For starters, don't use the bedroom for anything |
| but nothing could be farther from the truth. | | | | other than rest, relaxation, intimacy and sleep |
| According to a recent study conducted at the | | | | Avoid being exposed to bright lighting after 6pm |
| Harvard Medical School, it was determined that | | | | Try to allocate 1 hour each afternoon between |
| each of us needs no more than three and a half | | | | 2-4pm (no later) for a quick nap |
| hours of core sleep to make a full recovery in | | | | If you are a smoker, it's best to find a different |
| order to cope with another day's activities. In fact | | | | self-help article or an audio recording to overcome |
| a recent survey proved that those who got by | | | | the habit as this alone could prevent you from |
| with just 7 hours of slumber lived an average of | | | | ever regaining the freedom from insomnia. Nearly |
| 10 years more than those who chose 8 hours or | | | | all high nicotine consumers suffer from Insomnia |
| more of intoxicating sleep. | | | | at one stage or the other |
| And this is easily attained even by the most | | | | Alcoholic drinks may have a similar effect and it is |
| extreme insomniacs during a long session of | | | | wise to limit your drinks to ½ a pint of beer or |
| 'restless' sleep. Even a majority of the typical | | | | a glass of wine/champagne at the very most a |
| headaches reported by insomniacs are mainly | | | | day |
| triggered by the individual's response to the | | | | Avoid doing anything work related or money |
| situation, rather than the sleep deprivation itself. | | | | related at least an hour prior to sleeping |
| With well over 60% of all Americans being | | | | If you should wake up during the middle of the |
| exposed to insomnia at one stage of their lives or | | | | night, it's best to just get up and do something |
| the other, it's no surprise that the pharmaceuticals | | | | relaxing and mundane for an hour or so prior |
| are bringing in even more drugs to provide | | | | going to bed such as reading a book |
| 'temporary' relief to a condition that can never be | | | | Always repeat the mantra "This too shall pass" if |
| ousted through the use of medication. In fact, | | | | you are finding it difficult to sleep knowing full well |
| what every single drug ever introduced to tackle | | | | that all you actually need less sleep that you |
| insomnia has done is to create a dependency that | | | | thought |
| many have got accustomed to living with. And | | | | Get used to deep breathing and expanding the |
| contrary to claims made by certain drug | | | | stomach generously rather than breathing through |
| companies, there is no such thing as a "side-effect | | | | your chest as mentioned before |
| free" sleeping pill. | | | | Exercise for 30-60 minutes aerobically every |
| Some believe that sleep plays a vital role in | | | | single day first thing in the morning. This not only |
| maintaining a sound immune system, but the | | | | guarantees longevity and a stronger immune |
| immune system is actually strengthened through | | | | system, but it also flushes out any side effects |
| rest, relaxation and the stress alleviation attained | | | | that may be related to a restless night's sleep and |
| during the sleep process. But the two can be | | | | it also lets you function at your peak all day long. |
| interchanged in such a way that sleep can be | | | | A cup of strong coffee to follow might help quite |
| attained through the management of stress itself. | | | | a bit too (bearing in mind not to have any after |
| This may be easier said than done, but if we can | | | | 12 noon) |
| dramatically take control of our stress factor and | | | | Embrace the sunshine. One of the great benefits |
| keep it in check throughout the day and combine | | | | of exercising in the morning is to get a good deal |
| it with a few lifestyle enhancements, sleep would | | | | of exposure to the sun. It need not be a sunny |
| be just a few sweet hours away from sundown. | | | | day, even a little bit of natural lighting will benefit |
| By denoting a more relaxed lifestyle, I don't mean | | | | you tremendously. You can also replace some of |
| cutting down the volume of stress related | | | | your indoor lighting with Daylight simulating |
| situations and encounters in your daily life, but | | | | photography bulbs. |
| rather changing your response to any given | | | | Avoid peanuts or chocolates just before going to |
| situation. Let's start with the way you breathe. It's | | | | bed. A small snack like an apple, a few crackers |
| a common sight these days for many of us to | | | | and possibly a glass of warm milk might help you |
| develop the habit of breathing with our chests for | | | | sleep better. |
| the most part. Chest breathing involves shallow | | | | Use earplugs if you desire to soundproof your |
| diaphragmatic breathing, which can over time | | | | sleep. Background noise and other forms of |
| even lead to heart related conditions. We can | | | | interruptions can have more of an impact on your |
| easily change this by always breathing in deep and | | | | sleep that you would have imagined. |
| breathing by inflating the stomach freely as we | | | | Don't drink too much water closer to bedtime. |
| do. And if ever you are faced with a stressful | | | | You need to avoid interruptions to your sleep as |
| situation, all you simply have to do is replace your | | | | much as possible, and limiting your fluid intake near |
| immediate and instinctive response with a few | | | | bedtime would no doubt minimize those |
| deep breaths, whereby you focus solely on your | | | | unnecessary detours |
| breathing and how it feels as it invigorates you | | | | Never take fizzy drinks or caffeine of any form |
| with every inhalation. | | | | after 12noon on any day whether or not you had |
| You can expand your experience further by | | | | a good night's sleep the night before. |
| placing number 'one' at the beginning of each | | | | Challenge your brain a little everyday. A brain |
| inbreath, which develops a sense of calmness and | | | | stimulating activity such as reading a non-fiction |
| self-control. This instantly breaks your normal | | | | book. writing or even playing a musical instrument |
| reactive pattern and replaces it with sustainable | | | | will gear you up ever so closer to that insomnia |
| empowerment to process a more rational and | | | | free life |
| less emotional response. This technique can be | | | | Determine is specific time to go to sleep and a |
| applied to your dealings with others, yourself and | | | | specific time to get up each morning and make |
| just about all your endeavours. | | | | no altered preferences for the weekends |
| For instance, if you receive an unexpected bill or a | | | | There's also quite a few books out there on the |
| financial statement that is not in your favor, you | | | | subject of insomnia that you can greatly benefit |
| must be sure to do the breathing exercise first | | | | from whilst the principles mentioned above to |
| and then reframe the situation with a positive | | | | overcoming insomnia will suffice for many. They |
| statement such as "it's a good thing I received | | | | will ensure you reach your goals in a more |
| that bill today. It could have been worse if it | | | | structured manner whereby you'll be able to track |
| happened next month" or something along those | | | | your progress on a daily or weekly basis. You |
| lines. Find the good in every situation, even when | | | | might also benefit significantly by getting the |
| there doesn't seem to one. Recalling a time in | | | | relaxation response on audio format as it provides |
| your life where setbacks have served you as | | | | a more detailed accounting of the breathing |
| diamonds in the rough may help with the process. | | | | techniques. |