Help Me To Sleep

Why should I avoid synthetic fabrics like polyester in my sleepwear?

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Aside from the many benefits that having natural fibres against your skin brings, there are clear disadvantages to using synthetic fabrics – particularly for sleepwear. 

Synthetic fibres like polyester disrupt the normal function of your body due to their low breathability, hygroscopy (water absorption), and thermal regulation qualities. This in turn can lead to overheating or getting too cold, which can result in illness. 

Synthetic fibres create an inferior micro-climate for healthy and hygienic sleep because they create a "greenhouse" effect.  Increased moisture against your skin promotes bacterial growth which can worsen skin disorders and exacerbate allergies.

How does massage improve sleep and overall health?

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Massage is considered one of the most important methods of applying essential oils. The warmth and friction created during the massage ensures rapid absorption of the oils.  It is used in most aromatherapy treatments when targeting a particular ailment.  Depending on the essential oils chosen massage may have some or all of the following benefits:

PSYCHOLOGICAL BENEFITS

PHYSICAL BENEFITS
  • gives pleasure and promotes a feeling of well-being
  • Aids relaxation and hence sleep
  • Increases our ability to cope with stress
  • Reduces anxiety
  • Reduces depression
  • Improves concentration
  • Improves skin tone
  • Nourishes the skin
  • Increases blood circulation
  • Strengthens immune system
  • Aids the lymphatic system, improving the elimination of waste/toxins from the body
  • Relieves sore muscles and reduces swelling
  • Promotes faster healing of muscular injuries

 

How do I meditate?

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There are many types of meditation.  This simple meditation on the breath will get you started.

When you first meditate it can be helpful to set an alarm for 15 minutes unless you are happy to drift off to sleep at the end of your meditation.  (If you are sleep deprived you probably will fall asleep while meditating in the early stages of learning to meditate.)

Find a quiet place where you won't be distracted or disturbed.  Sit or lie comfortably.  If you choose to sit, keep your spine straight but your shoulders relaxed.

Once you are comfortable, close your eyes and breathe slowly, feeling the air enter your lungs. Next, exhale slowly, feeling the air leave your body through your nostrils. Keep the focus on your breathing. If your mind wanders off, gently bring your focus back to your breathing. You want your attention to remain on your breathing to keep you in the present moment. This way you won't be distracted by past or future events that may carry your mind away and possibly bring anxiety. 

Practice this for 15 minutes each day.

It can be especially helpful right before bed if you notice your mind is racing.

How does meditation help me to sleep better?

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Meditation can be an effective way to calm the mind before bedtime and to alleviate sleep disorders. Practicing meditation helps to control worrying or upsetting thoughts and is a safe and simple way to balance your physical, emotional, and mental states.  It can help you pull your mind away from concerns about the past or future and focus on the present moment.

During meditation, the pulse rate slows, blood pressure falls, blood supply to the arms and legs increases, levels of stress hormones drop, and brain waves resemble a state of relaxation found in the early stages of sleep. These are all physical changes that can be brought about by learning to clear your mind of clutter and focus your thoughts.  You can use meditation to clear and refresh your mind during the day or help you relax at night in preparation for sleep.

One of the first things people realize when they begin meditating is how fast and furious their thoughts bombard them when they try to be still.  Although meditation sounds easy, it takes some practice to be most effective   You're also likely to discover that sleep comes much more easily to a quiet, relaxed mind.

Read Breathing Techniques for Relaxation and Sleep

What is meditation?

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Meditation is the ancient discipline of training the mind. It is exercise for the brain and mind and it allows us to increase our gray matter, improve our immune systems, develop humanistic positive attitudes, and probably sharpen our capacity to better understand this world. 

While meditating, people sit quietly and concentrate on their breathing. As air swooshes in and out of their nostrils, they attend to each sensation. As unbidden thoughts flutter to mind, they let them go. Breathe. Let go. Breathe. Let go.

How do I come off sleeping pills?

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The best way to overcome any problem is to address the underlying cause. If you have to use prescription medication to sleep, the best way is to use it temporarily to help you re-establish a good sleep pattern then discard it as you are able to address what is causing you sleepless nights.

Sleep induced by medical intervention is not the same as natural sleep.  Drugs suppress REM and deep sleep which are important for mental and physical health.  The drugs’ effectiveness is likely to lessen after 2-4 weeks and you may become dependent on them.  You may then be tempted to increase the dosage to improve your chances of sleep. 

Some people experience terrible side effects from taking medication to help them sleep such as daytime drowsiness and dizziness.

If you are taking medication do seek medical advice before coming off it. You can start to integrate natural products and new habits and sleep routines (sleep hygiene) into your life at any stage to help you achieve better sleep, naturally.

What is wrong with taking medication (sleeping tablets) to sleep?

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Taking sleeping tablets under the guidance of a medical professional can help to ‘reboot’ your sleep pattern. However, the effectiveness often wears off fairly quickly requiring one to increase the dosage.  Many medicated sleeping tablets contain substances which are addictive and may cause unpleasant side effects such as nausea, dry mouth and dizziness.

When we sleep naturally, our brains have time to process the information from the day in a normal and healthy way. Often taking a prescribed medication to help you sleep can have a significant impact on this natural process. It effectively putts you into a ‘semi-coma’ and ‘duming down’ state, ignoring these natural, important processes which help us to maintain optimal mental and physical health. 

If you are taking medication do seek medical advice before coming off it.

Read Top Tips to Sleep Better Naturally

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