Insomnia is a very serious sleep disorder which affects millions of people around the world. We take a look at some treatment methods.
Experiencing short-term insomnia is not at all very uncommon, many people experience this problem. This is a very common sleep disorder that makes it difficult for the sufferer to fall asleep and also to stay asleep until it is time to get up. Although the amount of sleep a person needs varies from person to person, it is recommended for most adults to get about seven hours of sleep per night. If how you are sleeping and your pattern of sleep are affecting your quality of life, there are a few remedies you can try. These remedies are all safe and are listed below.
Mindfulness Meditation To Overcome Insomnia
This form of meditation involves taking slow and steady breaths while you are sitting quietly. The idea is to observe whatever sensations you feel from your breath, body, thoughts and feelings as they arise and pass in the present moment.
There are a ton of benefits to practicing this type of mindfulness meditation. This type of meditation gives you a healthier lifestyle which in turn is responsible for promoting much better sleep. Just some of the more benefits of mindfulness include reduced stress, better concentration, and boosted immunity.
Studies have shown that meditation has a significant positive effect on those who suffer from insomnia and their overall sleeping patterns. The participants of the aforementioned study attended meditation classes every week, went on a daylong meditation retreat and also practiced meditation in the comfort of their own homes over a period of a few months.
It is important to note that meditation can be done as often as someone likes. If you are too busy to do a longer meditation, try and aim to do at least 15 minutes of meditation in the morning or in the evening. There are also an abundance of tools available online for meditations that are guided.
Repeat a Mantra
Repeating a mantra or repeating positive affirmations over and over again has a lot of benefits. It can really help you with focusing your mind and also calming it. These mantras have been known to induce feelings of relaxation by making the mind that much more quieter.
There was a study conducted in 2015 that basically taught homeless women to repeat a specific mantra over and over again through the day and also before they went to sleep. Those who did this practice for about a week did notice much lower levels of insomnia in them.
Mantras can be from any language such as Sanskrit or English or just about any other language. You can look online for ideas or you can even create one that feels like the right fit for you. Remember to choose one that feels pleasant and also calming. It should ideally be a very short and simple positive statement that is in the present tense. A good mantra allows you to focus on the repetitive sound which in turn makes you feel relaxed and allows you to go to sleep better.
Remember to chant the mantra mentally or even aloud but make sure that focus is paid on the words. The mind, if it wanders, should be brought back to the mantra every time it wanders. Music can accompany the chanting process. You can recite the mantra as many times as you may want to throughout your day. Maybe you can use a different mantra for daytime than the one you use at night time.
Try Yoga For Insomnia
Practicing yoga has been known to have numerous health benefits and one of them is better sleep quality. Yoga also helps you better deal with stress, improve your overall physical functioning and also boosts mental focus.
It may be a good idea to choose a type of yoga that focuses more on moving meditation or on the breath work rather than the types that focus more on very difficult physical movements. When you go through slow and controlled movements you are better equipped to stay present and focused. A particular type of yoga that may be of a lot of use to you is Yin and restorative yoga.
Ideally you should be aiming to do a few longer sessions every week and you should also be aiming to do at least 20 minutes of practice daily by yourself. If you perform the postures before you go to bed, it can be a great way to help you relax and unwind.
Consider Light Therapy
When you are undergoing light therapy, you will be typically placed in a special light box for a period of time every day. The light that is in the box happens to be mimicking the natural light of the outdoors. It is important to note that exposure to this type of bright light helps us adjust our circadian rhythm and this, in turn, can help a lot of people go to sleep earlier at night and/or let people sleep later in the morning. Light therapy is designed in such a way that it makes use of the light spectrums that are visible and none of the harmful ultraviolet light. If used in a proper way, light therapy is great to fight insomnia.
The best types of light therapy are ones that are consistent and are timed properly. What this implies is that the therapy model has to be integrated into your daily life. You can do anything from reading, writing, to using a computer or any other activity while you are sitting in front of the light box.
These boxes are available in stores and are also available online and in some very particular cases, they are covered by insurance. It is important to mention here that light therapy will be best utilized when used under the supervision of a doctor.
Insomnia is a terrible affliction. It really does hamper the quality of life of the people who suffer from it. Hopefully, the methods listed in this article can help those who suffer from the condition.