I used to have problems sleeping. I was always tired and if I accidentally dropped off during the day for so much as five minutes I wouldn’t be able to sleep the following night. Then a friend told me a trick he used to use and I adapted it slightly. Since then I have always been able to use this technique to get to sleep.
To start with, think about your breathing. Keep it regular and slow. As you breath in think to yourself “sea” and as you breathe out think “shore”. Get a rhythm going. While you’re doing this imagine you’re standing at the edge of the sea looking down at your feet. As you breathe in and think “sea” imagine the small waves running over your feet as a small wave breaks and then, as you breathe out and think “shore” imagine the water retreating back to the sea. See the water as it goes back towards the sea and see the sand that is left behind. Feel that your feet are now on their own little mounds of sand as the sea has washed the surrounding sand away. Repeat.
Now, if you’re like me you’ll be thinking of a hundred other things at the same time. Maybe trying to work out what’s for tea, how to pay off your loan, you’ve just remembered the kids need a packed lunch for school the next day, mentally writing a presentation. Perhaps you’ve just finished work, it’s late and you haven’t had time to wind down properly so your head is swimming with figures. Whatever it is you need to concentrate. That might sound silly – having to concentrate to get to sleep. The natural reaction is to try and relax but if you relax all the worries come flooding back and make you more anxious. You need to concentrate on just two words.
It doesn’t matter if you can’t keep your breathing regular. What matters is that you say “sea” and “shore” to yourself as you breathe in and out. Really concentrate. Think the words as loudly as you can to drown out all the other stuff that keeps coming back to you. Also try to see the little waves lapping at your feet and then the sand as they go back out again. Concentrate as hard as you can on keeping the breathing, the words and the pictures all together. Don’t try to add anything else. Don’t try to count how many times you do this before you drop off. Just keep with the breathing, saying and seeing. It should soon settle into a rhythm but you might not notice. You’ll probably be asleep.
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Rabu, 23 Maret 2011
Senin, 21 Februari 2011
The Importance Of Rest And Relaxation
Life is busy and it seems each year it just gets busier. Work, family, school, and other commitments just eat the day away and leave you with no time to sit back and relax. However, rest and relaxation is very important. In fact, getting enough rest is imperative to living a healthy lifestyle and when you do not relax and get enough sleep you are putting yourself at risk for illness as well as other side effects.
Side Effects of Not Getting Enough Rest
Believe it or not but the body needs enough rest each night to function properly. The amount of rest each individual needs every night differs, however the average adult needs approximately 7-8 hours of sleep each night to restore their body with the energy it needs to handle all of the demands of living each day. However, most individuals cut back on their sleep to pack more activities into their day. Unfortunately, this runs the body down allowing more viruses and diseases to attack the body because the immune system is not functioning as well as it should. Then, the individual gets sick and misses days or even weeks of all of those important activities. When you get enough rest your body runs as it should and your immune system is stronger and able to fight off infections more easily.
Also, when you don’t get enough rest you have difficult concentrating, thinking clearly, and even remembering things. You might not notice this at first or blame it on your busy schedule, but the more sleep you miss and rest you miss out on the more pronounced this symptoms will become.
In addition, a lack of rest and relaxation can really work a number on your mood. It is a scientific fact that when individuals miss out on good nightly rest their personality is affected and they are generally more grumpy, less patient, and snap easier. As a result, missing out on rest to fit in all those activities might make you a bear to be around, which is not much fun at all.
So, the next time you think it is a good idea to stay up late to complete a task or hang out with friends, think again. Of course, one night is not going to hurt you, but night after night of not getting enough rest really will.
Side Effects of Not Getting Enough Rest
Believe it or not but the body needs enough rest each night to function properly. The amount of rest each individual needs every night differs, however the average adult needs approximately 7-8 hours of sleep each night to restore their body with the energy it needs to handle all of the demands of living each day. However, most individuals cut back on their sleep to pack more activities into their day. Unfortunately, this runs the body down allowing more viruses and diseases to attack the body because the immune system is not functioning as well as it should. Then, the individual gets sick and misses days or even weeks of all of those important activities. When you get enough rest your body runs as it should and your immune system is stronger and able to fight off infections more easily.
Also, when you don’t get enough rest you have difficult concentrating, thinking clearly, and even remembering things. You might not notice this at first or blame it on your busy schedule, but the more sleep you miss and rest you miss out on the more pronounced this symptoms will become.
In addition, a lack of rest and relaxation can really work a number on your mood. It is a scientific fact that when individuals miss out on good nightly rest their personality is affected and they are generally more grumpy, less patient, and snap easier. As a result, missing out on rest to fit in all those activities might make you a bear to be around, which is not much fun at all.
So, the next time you think it is a good idea to stay up late to complete a task or hang out with friends, think again. Of course, one night is not going to hurt you, but night after night of not getting enough rest really will.
Jumat, 28 Januari 2011
Nightmares
Nightmares are the type of dream everyone fears and wants to avoid. By their nature, these dreams are fearful, but often they need to be faced. The mind may be presenting them to us in such a dramatic manner because we have ignored a message for a prolonged period of time and it’s resorting to more drastic means to get our attention.
The truth is, many nightmares are actually gifts that we should be thankful for because they are trying to help us.
Avoidance is the wrong response. The strong emotions evoked by these intense dreams are cries for help, and like a baby crying in the night for attention … they will not be denied. The longer you ignore them, the louder they will get! Therefore ignoring nightmares is not only the wrong response, it’s impractical in that it will make them worse.
Sometimes the subconscious mind will work with your nightmares to bring resolutions without you being consciously aware of the entire process. But when nightmares become recurring, then it’s a sign that your conscious attention is being sought.
It’s more common to wake up in the middle of a nightmare than during a regular dream. It’s also more common to remember a nightmare. This is, again, by design as a way of trying to get your attention.
The best way to get rid of a recurring nightmare is to deal with it – that is to deal with the issue it’s presenting. It will take some courage, but here are some tips on how to do it:
· Rather than turning and shooting a monster or “bad guy” that is chasing you, it’s better to turn and ask the aggressor how you can help it. Use such questions as “What is it you want to tell me,” or “How can I help you help me?”
· Come up with solutions by asking other “cast members” in the dream what resolution they would like to see.
· Bring your Spiritual Guide into the dream and ask for his/her suggestions.
Nightmares may also be caused by trauma, psychiatric problems or drugs (both legal and illegal). In such cases the care of a health care professional should be sought immediately.
The truth is, many nightmares are actually gifts that we should be thankful for because they are trying to help us.
Avoidance is the wrong response. The strong emotions evoked by these intense dreams are cries for help, and like a baby crying in the night for attention … they will not be denied. The longer you ignore them, the louder they will get! Therefore ignoring nightmares is not only the wrong response, it’s impractical in that it will make them worse.
Sometimes the subconscious mind will work with your nightmares to bring resolutions without you being consciously aware of the entire process. But when nightmares become recurring, then it’s a sign that your conscious attention is being sought.
It’s more common to wake up in the middle of a nightmare than during a regular dream. It’s also more common to remember a nightmare. This is, again, by design as a way of trying to get your attention.
The best way to get rid of a recurring nightmare is to deal with it – that is to deal with the issue it’s presenting. It will take some courage, but here are some tips on how to do it:
· Rather than turning and shooting a monster or “bad guy” that is chasing you, it’s better to turn and ask the aggressor how you can help it. Use such questions as “What is it you want to tell me,” or “How can I help you help me?”
· Come up with solutions by asking other “cast members” in the dream what resolution they would like to see.
· Bring your Spiritual Guide into the dream and ask for his/her suggestions.
Nightmares may also be caused by trauma, psychiatric problems or drugs (both legal and illegal). In such cases the care of a health care professional should be sought immediately.
Minggu, 31 Oktober 2010
Jerk Reactions: The Reason We Are Often Jolted Out Of Sleep
No matter what time we get up in the morning, what our day consisted of, or how late we decided to call it a night, getting a good night's sleep is something we all want and need, but all do differently. Some of us are naturally "restless" sleepers. Despite our exhaustion an efforts, we toss and turn, finding it almost impossible to get comfortable and (perhaps just when we get settled in and comfortable) are awakened by just about any little noise, movement, or glimpse of light. Yet, others (of us) are sound sleepers who easily fall asleep, remain virtually undisturbed and "incapacitated" until the next day or until the alarm clock jolts us out of bed (and with lots of effort at that).
However, the one thing that most of us have in common once we've dozed off is that from time to time we all experience a jerking action as our bodies and minds zone into the zone of sleep. And, it frequently leaves us with the feeling that we are falling.
Ever wonder why this happens, and what causes it? If you’re like most of us, we're sure you have.
According to experts, it's all part of a phenomenon known as sleep start. Sleepstart, ironically is an occurrence that even scientists can’t fully explain and don't totally understand. However the most widely accepted scientific speculation and explanation is that the brain misinterprets the relaxation process that muscles experience as you drift into sleep. As a result the brain then notifies, or rather, alerts the muscles, and encourages them to suddenly tense up in an effort to prevent the sensation of "falling".
However, experts assert that regardless of whether these jolts, jolt you out of sleep or not, they are quite common, normal, and nothing to worry about.
However, the one thing that most of us have in common once we've dozed off is that from time to time we all experience a jerking action as our bodies and minds zone into the zone of sleep. And, it frequently leaves us with the feeling that we are falling.
Ever wonder why this happens, and what causes it? If you’re like most of us, we're sure you have.
According to experts, it's all part of a phenomenon known as sleep start. Sleepstart, ironically is an occurrence that even scientists can’t fully explain and don't totally understand. However the most widely accepted scientific speculation and explanation is that the brain misinterprets the relaxation process that muscles experience as you drift into sleep. As a result the brain then notifies, or rather, alerts the muscles, and encourages them to suddenly tense up in an effort to prevent the sensation of "falling".
However, experts assert that regardless of whether these jolts, jolt you out of sleep or not, they are quite common, normal, and nothing to worry about.
Senin, 08 Februari 2010
20 Tips For A Great Night's Sleep
Getting a good night's sleep helps us to be happier, more productive people, so here's some tips to help you get a good night's sleep:
1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. Only use the bed for sleeping and sex
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid taking exercise in the evening – exercise early in the day to promote restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
12. Avoid paying bills and similar jobs just before sleep
13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian
14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep
15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the
day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares
16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress
17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional
1. Avoid drinking tea or coffee late at night
2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
3. Go to bed at the same time each night so that you set a routine
4. Only use the bed for sleeping and sex
5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time
6. Avoid taking exercise in the evening – exercise early in the day to promote restful sleep
7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep
8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy
9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom
10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest
11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night
12. Avoid paying bills and similar jobs just before sleep
13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian
14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep
15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the
day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares
16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress
17. Try taking supplements – magnesium and calcium can work well
18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field
20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional
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