ARTICLES - OH FOR A NIGHT'S SLEEP!
By Nuala Pinson - 13/10/2010
Insomnia, Disturbed Sleep and Worry may be a few of the problems which are keeping you awake at night.
Well, relax help is at hand. This article has some really practical tips for you.
You are certainly not alone in the wee small hours. We know that millions of people suffer in this way. Yes, many millions!
Over 3.5 million people suffer from sleep problems in the UK alone. This costs £432 million each year.
In the USA, 40 million people suffer from long term sleep disorders and 20 million short term
When your sleep pattern has become disturbed, the longer this is allowed to continue, the more effects there will be in your daily life. As you become tired and stressed, your working life, family, relationships, and all aspects of health can be badly affected.
Fortunately, there are many ways to tackle this problem. Hopefully, you will change all this by using some of the techniques and help in the rest of this article. This will help you to become relaxed and have a deep and healthy sleep each night.
Here are some tips to help you regain the greatest natural gift; that of a sound and healthful sleep.
Relaxation - is the foundation therapy on which to build. Learning to relax, gives you an immediate self-help tool.
The process itself is enjoyable and lifts the mind out of the rut of worry and anxiety. Integrated into this may be meditation and a change of the thinking habits which are not helping you to cope with your circumstances. Relaxation may not come naturally at first but it is a skill which can be easily learned and used at any time. You will have a skill for life.
Massage and other physical therapies can help ease painful muscles and relax the whole body. You may already have experienced some of the unpleasant sensations caused by stress e.g. breathing irregularities, palpitations, anxiety, stomach churning and so on.
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It may be that you have a problem which you feel cannot be solved. This feeling is often accompanied by anxiety. Then it may be easier for you to speak about your thoughts and feelings to a trusted therapist, rather than the people closest to you. Exploration of the perceived problem will enable you to find your own emotional resources to deal with the situation. Sleep can then become the natural healer of mind and body. If there is a persistent problem a mental health professional can assess your situation and offer help.
Nightly rituals - Prepare your mind and body for sleep by a calm and regular routine around bedtime. This may be just a book where you write down, briefly, whatever tasks are left over from the day to be addressed the next day. Write down any stray thoughts. This clears your mind and removes the overwhelmed feeling. Close the book on the day. Relax ready to sleep.
Gentle music - Calms and lulls you to sleep and, so as the saying goes 'music soothes the savage beast'. Nuala Audiotherapy has a range of CD's to help.
Bath - Calming soak in a warm bath. About 5 drops of Lavender essential oil or fragranced bath salts can be an effective relaxant and mood enhancer.
Room temperature - cool enough so that you need some covers but the air in the bedroom is pleasantly cool and fresh Bed linen and nightwear which is comfortable, sensually and visually pleasant.
Breathing technique - Breathe in to a count of 8 - hold the breath for 4 - exhale and slowly relax to a count of 8. Always relax as you breathe out.
Let the next three breaths happen at your natural rhythm. On the third breath, relax as you breathe out. Now breathe in to a count of 8 - hold the breath for 4 - breathe out to a count of 8 - hold the breath for 4. Repeat the sequence 3 three times. Very important and effective.
Meditation or prayer - Takes your mind away from worries, creates a positive mindset and reassurance, so that you can let go of the day and relax. Candle-light creates a good ambience for this.
Sleep Medication - May be a great help to break the pattern of insomnia and to relieve pain and anxiety. You doctor will advise.
There are very many methods with which to experiment; so find what helps you and do it with confidence. Specialist help may be accessed through ones GP.
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