How to overcome sleeplessness or insomnia?

There is no Good Day without a Good Night.

Are you losing sleep? 

Is it affecting your performance though out the next  day? 

Are you trying hard to overcome insomnia or sleeplessness.

You have come to the right blog!!

I will share with you some techniques to make you get sleep as you go to bed.

But first let me tell what's sleep. Sleep is a psycho somatic rest given to body and mind. When we sleep, the stress in the body or mind is evenly distributed throughout the body. The sleep period  has its roots in the circadian cycle.

Circadian cycle is the hormone cycle in our body. The circadian cycle decides the secretion of different hormones in the body. It also decides the amount of secretion. The circadian cycle decides the time and duration of hormonal  activation. Circadian cycle is basically the chain of hormonal secretions.

Now shall we have some techniques to have good night sleep? 

Technique 01: Restore circadian cycle

Schedule the day. Prepare a timetable for all the activities you do in 24 hours. The timetable should include the time of waking up from bed, morning rituals (like bathing), office hours, time you spend with family and friends, study hours, time to retire to bed.  

Everyday if you are sleeping at the same time. Automatically dopamine secretion will be reduced at that time. This leads to passivity of mind. So you fall asleep easily.

Technique 02: Hot water shower

Hot shower on body (not on head) suddenly increases blood circulation. Sudden increase in the blood circulation gives quick relaxation to mind and body. This quick relaxation leads to reduction in the amount of all activity hormones. So  mind becomes slow and  there will be lesser number of thoughts. So you will feel sleepy.

Technique 03: Darkroom

When there is too much light or flashy light in the room it stimulates adrenaline which makes you too much aggressive and you feel overactive. You should have observed in parties they have flashy lights, which demand your attention and thereby you are active. So you can't sleep. So if you want to sleep avoid flashy lights in the bed room. In fact it is a good practise to turn off lights while you are sleeping.

Technique  04: Turn on the fan

Setting  the body thermostat to lower temperature is one of the easiest methods to get sleep. Open windows, make sure there is proper circulation of fresh air. Turn on the fan. When air blows on the body you easily feel sleepy. If you need you can try a table fan along with a ceiling fan.

Technique  05: Mudra for sleep

Mudras are ancient Indian techniques to stimulate hormonal changes in the body. There is a mudra which induces sleep. It is easy. Just touch the tip of your index finger to thumb. Keep all the remaining fingers straight. Go to bed and keep your body in a relaxed and straight position. Focus your attention on the breath. Breath slowly and slowly. Calm yourself. If you get thoughts, don't  get carried away by them. Just relax. you will get sleep.(Hey dear make sure you are sleeping on your back).  

Technique  06: Self hypnosis

Sit on a chair with feet (Hey only feet, not leg crossed) and fingers crossed. It is not that much complex dear. Just cross your feet near the ankle and put the fingers of right hand between the fingers in the left hand.

Now I am sure you got the posture, alright!

Now close your eyes and say relax, relax, relax...  in your mind.

NOTE: you can do this by lying on bed also. 

Technique  07: Catharsis

Lot of people don't sleep because they have something to tell. They wish to tell it to as many people as possible, but they are afraid to tell. If not they are reluctant to tell it to others. This pent up emotions and causes them loose sleep. If you are that type, having a diary or finding a psychological counselor will be a good idea.

Technique  08: Enjoy light music while watching stable flame of lamp

Avoid an annoying stimulus one hour before bed. That can be watching TV, listening to a hard music, staring at a computer, having a high pitch conversation over the phone.

Instead of that  enjoy a light and relaxing music. Light an oil lamp. Add two drops of lavender essential oil in it. Just look the flame of the lamp gently. You will feel sleepy. You can combine this with a fan blowing air on your body.

 

  All the best. I welcome you to the world of happy good night sleepers.