When an individual has a hard time sleeping at night, it may be hard to fall asleep or an individual may wake up several times throughout the night. When this occurs, it can affect the individual’s physical and mental health. Lack of sleep may cause an individual to become irritable, have headaches, daytime fatigue, or have trouble concentrating.
There are many reasons for sleeplessness including sleeping habits, lifestyle choices, and medical conditions. Other factors may include aging, too much stimulation before bedtime, consuming too much caffeine, excessive noises, uncomfortable bedroom, or a feeling of excitement. While falling asleep maybe difficult, there are some strategies that an individual can try to help fall asleep and stay asleep
Meditate
Meditation can wipe away the day’s stress and bring inner peace. Spending a few minutes in meditation can help restore your calm and inner peace. Meditation has been around for thousands of years and was originally meant to help deepen understanding of the sacred and mystical forces of life. During meditation, you focus on one thing rather than the overwhelming feeling of all the obstacles in daily life that crowd one’s life. When an individual meditates it teaches the individual to stay centered and keep inner peace. There a several types of meditation that can be practiced:
- Guided Meditation- Forming mental images of places or things that help you relax
- Mantra meditation- Repeating a calming word, thought or phrase to keep our unwanted thoughts
- Mindfulness meditation- Being more aware of the present
- Qigong- Combining meditation, relaxation, movement, and breathing exercises to restore and maintain balance
- Tai Chi- A series of postures and movements in a slow, graceful way while deep breathing.
- Yoga- A series of postures with controlled breathing.
The emotional and physical benefits of meditation can include:
- Giving you a new way to look at things that cause stress
- Building skills to manage stress
- Making you more self-aware
- Focusing on the present
- Reducing negative feelings
- Helping you be more creative
- Helping you be more patient
- Lowering resting heart rate
- Lowering resting blood pressure
- Helping you sleep better
Meditation helps lower the heart rate and encourage slower breathing which increases the prospect of a quality night’s sleep. When using sleep-based guided meditation, an individual may find new techniques to help relax the body and mind and let go of the day which can help to ease into restful sleep.
Yoga
Yoga is a Sanskrit word translated as “yoke” or “union.” To yoke means to draw together or unite. The ultimate goal of yoking or creating a union of the body, mind, soul, and universal consciousness. This process of uniting the physical, mental, emotional, and spiritual aspects of an individual is what allows yogis to experience deep states of freedom, peace, and self-realization.
There are six main branches of yoga. Each of these branches is working on unity through different yoga practices. The branches are:
- Raja (the royal path)- focuses on meditation practices
- Karma( the path of action)- focuses on action and service in daily life
- Jnana(the path of knowledge)- focuses on discriminative wisdom and self inquiry
- Bhakti( the path of devotion)- focuses on the devotion of God
- Tantra(the path of ecstasy)- focuses on ritual and initiation
- Hatha(the forceful path)- focus on energy and movement of the body
Yoga has been researched proven to improve sleep. Yoga has the potential to reduce stress, ease aches and pains, and establish a routine. These are all factors in having a good night’s rest.
Music
A large population of people use music to help fall asleep at all ages. When choosing a song to sleep, an individual should find a song that has 60 beats per minute or less. Also, an individual should choose music that has positive memories associated with it because it reminds an individual of a relaxed and happy time. Try musics types such as:
- Classical music with strings
- New age or electronic music
- Native American music
- Celtic Music
- Indian stringed-instruments
- Drums or flutes
- Sounds of nature
Sleep Journaling
Sleep journaling is the act of recording your thoughts and feelings a few hours before you fall asleep. Writing down personal thoughts before bed can help people recognize negative thoughts and behaviors and find a way to deal with them. If you are unsure of what to write, here are some thoughts:
- Vent your day’s worries and frustrations
- Keep a gratitude journal
- Make a to-do list
Try Relaxium Sleep
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- Improvement of the quality of sleep
- The ingredients are all-natural
- Potential to feel less stressed
At Relaxium, we have a simple mission – to create affordable, safe, and effective supplements. Through extensive research, we created four life-enhancing supplements: Relaxium Sleep, Relaxium Calm, Relaxium Immune Defense, and Relaxium Focus Max. We use a perfect synergistic blend of ingredients in our products to ensure results. If you are interested in trying our Relaxium products, click here for more information!
To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sleeping Difficulty: Causes, Diagnosis, and Treatments (healthline.com)
Meditation: Take a stress-reduction break wherever you are – Mayo Clinic
The Benefits of Bedtime Yoga for Sleep | Well+Good (wellandgood.com)
The music that will help you fall asleep (today.com)
How Journaling Can Help You Sleep | Psychology Today
Try Relaxium Risk-Free Trial | A Drug-Free Sleep Aid! (relaxiumsleep.com)
Relaxium Sleep Review: Can it Bring Sweet Dreams? | Health Reporter