An integral part of our life structure is a good night's rest at the end of the day.
Regardless of how the day was spent, the hours we invest in our sleep determine our energy levels, alertness and mood for the following day.
The negative side-effects of not getting enough sleep or being deprived of a blissful session of it can be devastating.
This is not necessarily due to the lack of sleep itself but mainly due to how many perceive the lack of sleep to affect their daily lives.
One of the main reasons for this is that at one time we've been told time and time again, that 8 hours of sleep is a primary requirement to be revitalized and recharged for the following day; but nothing could be farther from the truth.
According to a recent study conducted at the Harvard Medical School, it was determined that each of us needs no more than three and a half hours of core sleep to make a full recovery in order to cope with another day's activities.
In fact a recent survey proved that those who got by with just 7 hours of slumber lived an average of 10 years more than those who chose 8 hours or more of intoxicating sleep.
And this is easily attained even by the most extreme insomniacs during a long session of 'restless' sleep.
Even a majority of the typical headaches reported by insomniacs are mainly triggered by the individual's response to the situation, rather than the sleep deprivation itself.
With well over 60% of all Americans being exposed to insomnia at one stage of their lives or the other, it's no surprise that the pharmaceuticals are bringing in even more drugs to provide 'temporary' relief to a condition that can never be ousted through the use of medication.
In fact, what every single drug ever introduced to tackle insomnia has done is to create a dependency that many have got accustomed to living with.
And contrary to claims made by certain drug companies, there is no such thing as a "side-effect free" sleeping pill.
Some believe that sleep plays a vital role in maintaining a sound immune system, but the immune system is actually strengthened through rest, relaxation and the stress alleviation attained during the sleep process.
But the two can be interchanged in such a way that sleep can be attained through the management of stress itself.
This may be easier said than done, but if we can dramatically take control of our stress factor and keep it in check throughout the day and combine it with a few lifestyle enhancements, sleep would be just a few sweet hours away from sundown.
By denoting a more relaxed lifestyle, I don't mean cutting down the volume of stress related situations and encounters in your daily life, but rather changing your response to any given situation.
Let's start with the way you breathe.
It's a common sight these days for many of us to develop the habit of breathing with our chests for the most part.
Chest breathing involves shallow diaphragmatic breathing, which can over time even lead to heart related conditions.
We can easily change this by always breathing in deep and breathing by inflating the stomach freely as we do.
And if ever you are faced with a stressful situation, all you simply have to do is replace your immediate and instinctive response with a few deep breaths, whereby you focus solely on your breathing and how it feels as it invigorates you with every inhalation.
You can expand your experience further by placing number 'one' at the beginning of each inbreath, which develops a sense of calmness and self-control.
This instantly breaks your normal reactive pattern and replaces it with sustainable empowerment to process a more rational and less emotional response.
This technique can be applied to your dealings with others, yourself and just about all your endeavours.
For instance, if you receive an unexpected bill or a financial statement that is not in your favor, you must be sure to do the breathing exercise first and then reframe the situation with a positive statement such as "it's a good thing I received that bill today.
It could have been worse if it happened next month" or something along those lines.
Find the good in every situation, even when there doesn't seem to one.
Recalling a time in your life where setbacks have served you as diamonds in the rough may help with the process.
This breathing exercise is referred to as the relaxation response.
The relaxation response is something that must be practiced on a daily basis and throughout the day if possible, but more importantly you should set aside a fixed time allotment of at least half an hour each night prior to bedtime, as this will help you cleanse your stress inducing thoughts and prepare you for a good night's sleep.
But bear in mind that overcoming insomnia is not an overnight process.
It may take a few days to a few weeks.
But the process can be accelerated by incorporating the following few suggestions: For starters, don't use the bedroom for anything other than rest, relaxation, intimacy and sleep Avoid being exposed to bright lighting after 6pm Try to allocate 1 hour each afternoon between 2-4pm (no later) for a quick nap If you are a smoker, it's best to find a different self-help article or an audio recording to overcome the habit as this alone could prevent you from ever regaining the freedom from insomnia.
Nearly all high nicotine consumers suffer from Insomnia at one stage or the other Alcoholic drinks may have a similar effect and it is wise to limit your drinks to ½ a pint of beer or a glass of wine/champagne at the very most a day Avoid doing anything work related or money related at least an hour prior to sleeping If you should wake up during the middle of the night, it's best to just get up and do something relaxing and mundane for an hour or so prior going to bed such as reading a book Always repeat the mantra "This too shall pass" if you are finding it difficult to sleep knowing full well that all you actually need less sleep that you thought Get used to deep breathing and expanding the stomach generously rather than breathing through your chest as mentioned before Exercise for 30-60 minutes aerobically every single day first thing in the morning.
This not only guarantees longevity and a stronger immune system, but it also flushes out any side effects that may be related to a restless night's sleep and it also lets you function at your peak all day long.
A cup of strong coffee to follow might help quite a bit too (bearing in mind not to have any after 12 noon) Embrace the sunshine.
One of the great benefits of exercising in the morning is to get a good deal of exposure to the sun.
It need not be a sunny day, even a little bit of natural lighting will benefit you tremendously.
You can also replace some of your indoor lighting with Daylight simulating photography bulbs.
Avoid peanuts or chocolates just before going to bed.
A small snack like an apple, a few crackers and possibly a glass of warm milk might help you sleep better.
Use earplugs if you desire to soundproof your sleep.
Background noise and other forms of interruptions can have more of an impact on your sleep that you would have imagined.
Don't drink too much water closer to bedtime.
You need to avoid interruptions to your sleep as much as possible, and limiting your fluid intake near bedtime would no doubt minimize those unnecessary detours Never take fizzy drinks or caffeine of any form after 12noon on any day whether or not you had a good night's sleep the night before.
Challenge your brain a little everyday.
A brain stimulating activity such as reading a non-fiction book.
writing or even playing a musical instrument will gear you up ever so closer to that insomnia free life Determine is specific time to go to sleep and a specific time to get up each morning and make no altered preferences for the weekends There's also quite a few books out there on the subject of insomnia that you can greatly benefit from whilst the principles mentioned above to overcoming insomnia will suffice for many.
They will ensure you reach your goals in a more structured manner whereby you'll be able to track your progress on a daily or weekly basis.
You might also benefit significantly by getting the relaxation response on audio format as it provides a more detailed accounting of the breathing techniques.
Regardless of how the day was spent, the hours we invest in our sleep determine our energy levels, alertness and mood for the following day.
The negative side-effects of not getting enough sleep or being deprived of a blissful session of it can be devastating.
This is not necessarily due to the lack of sleep itself but mainly due to how many perceive the lack of sleep to affect their daily lives.
One of the main reasons for this is that at one time we've been told time and time again, that 8 hours of sleep is a primary requirement to be revitalized and recharged for the following day; but nothing could be farther from the truth.
According to a recent study conducted at the Harvard Medical School, it was determined that each of us needs no more than three and a half hours of core sleep to make a full recovery in order to cope with another day's activities.
In fact a recent survey proved that those who got by with just 7 hours of slumber lived an average of 10 years more than those who chose 8 hours or more of intoxicating sleep.
And this is easily attained even by the most extreme insomniacs during a long session of 'restless' sleep.
Even a majority of the typical headaches reported by insomniacs are mainly triggered by the individual's response to the situation, rather than the sleep deprivation itself.
With well over 60% of all Americans being exposed to insomnia at one stage of their lives or the other, it's no surprise that the pharmaceuticals are bringing in even more drugs to provide 'temporary' relief to a condition that can never be ousted through the use of medication.
In fact, what every single drug ever introduced to tackle insomnia has done is to create a dependency that many have got accustomed to living with.
And contrary to claims made by certain drug companies, there is no such thing as a "side-effect free" sleeping pill.
Some believe that sleep plays a vital role in maintaining a sound immune system, but the immune system is actually strengthened through rest, relaxation and the stress alleviation attained during the sleep process.
But the two can be interchanged in such a way that sleep can be attained through the management of stress itself.
This may be easier said than done, but if we can dramatically take control of our stress factor and keep it in check throughout the day and combine it with a few lifestyle enhancements, sleep would be just a few sweet hours away from sundown.
By denoting a more relaxed lifestyle, I don't mean cutting down the volume of stress related situations and encounters in your daily life, but rather changing your response to any given situation.
Let's start with the way you breathe.
It's a common sight these days for many of us to develop the habit of breathing with our chests for the most part.
Chest breathing involves shallow diaphragmatic breathing, which can over time even lead to heart related conditions.
We can easily change this by always breathing in deep and breathing by inflating the stomach freely as we do.
And if ever you are faced with a stressful situation, all you simply have to do is replace your immediate and instinctive response with a few deep breaths, whereby you focus solely on your breathing and how it feels as it invigorates you with every inhalation.
You can expand your experience further by placing number 'one' at the beginning of each inbreath, which develops a sense of calmness and self-control.
This instantly breaks your normal reactive pattern and replaces it with sustainable empowerment to process a more rational and less emotional response.
This technique can be applied to your dealings with others, yourself and just about all your endeavours.
For instance, if you receive an unexpected bill or a financial statement that is not in your favor, you must be sure to do the breathing exercise first and then reframe the situation with a positive statement such as "it's a good thing I received that bill today.
It could have been worse if it happened next month" or something along those lines.
Find the good in every situation, even when there doesn't seem to one.
Recalling a time in your life where setbacks have served you as diamonds in the rough may help with the process.
This breathing exercise is referred to as the relaxation response.
The relaxation response is something that must be practiced on a daily basis and throughout the day if possible, but more importantly you should set aside a fixed time allotment of at least half an hour each night prior to bedtime, as this will help you cleanse your stress inducing thoughts and prepare you for a good night's sleep.
But bear in mind that overcoming insomnia is not an overnight process.
It may take a few days to a few weeks.
But the process can be accelerated by incorporating the following few suggestions: For starters, don't use the bedroom for anything other than rest, relaxation, intimacy and sleep Avoid being exposed to bright lighting after 6pm Try to allocate 1 hour each afternoon between 2-4pm (no later) for a quick nap If you are a smoker, it's best to find a different self-help article or an audio recording to overcome the habit as this alone could prevent you from ever regaining the freedom from insomnia.
Nearly all high nicotine consumers suffer from Insomnia at one stage or the other Alcoholic drinks may have a similar effect and it is wise to limit your drinks to ½ a pint of beer or a glass of wine/champagne at the very most a day Avoid doing anything work related or money related at least an hour prior to sleeping If you should wake up during the middle of the night, it's best to just get up and do something relaxing and mundane for an hour or so prior going to bed such as reading a book Always repeat the mantra "This too shall pass" if you are finding it difficult to sleep knowing full well that all you actually need less sleep that you thought Get used to deep breathing and expanding the stomach generously rather than breathing through your chest as mentioned before Exercise for 30-60 minutes aerobically every single day first thing in the morning.
This not only guarantees longevity and a stronger immune system, but it also flushes out any side effects that may be related to a restless night's sleep and it also lets you function at your peak all day long.
A cup of strong coffee to follow might help quite a bit too (bearing in mind not to have any after 12 noon) Embrace the sunshine.
One of the great benefits of exercising in the morning is to get a good deal of exposure to the sun.
It need not be a sunny day, even a little bit of natural lighting will benefit you tremendously.
You can also replace some of your indoor lighting with Daylight simulating photography bulbs.
Avoid peanuts or chocolates just before going to bed.
A small snack like an apple, a few crackers and possibly a glass of warm milk might help you sleep better.
Use earplugs if you desire to soundproof your sleep.
Background noise and other forms of interruptions can have more of an impact on your sleep that you would have imagined.
Don't drink too much water closer to bedtime.
You need to avoid interruptions to your sleep as much as possible, and limiting your fluid intake near bedtime would no doubt minimize those unnecessary detours Never take fizzy drinks or caffeine of any form after 12noon on any day whether or not you had a good night's sleep the night before.
Challenge your brain a little everyday.
A brain stimulating activity such as reading a non-fiction book.
writing or even playing a musical instrument will gear you up ever so closer to that insomnia free life Determine is specific time to go to sleep and a specific time to get up each morning and make no altered preferences for the weekends There's also quite a few books out there on the subject of insomnia that you can greatly benefit from whilst the principles mentioned above to overcoming insomnia will suffice for many.
They will ensure you reach your goals in a more structured manner whereby you'll be able to track your progress on a daily or weekly basis.
You might also benefit significantly by getting the relaxation response on audio format as it provides a more detailed accounting of the breathing techniques.
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