Which of us did not get up the night before travelling or a stressful, important day? Such one-time difficulty sleeping, the body easily compensates for the next nights, although it is known that on this important day, after a sleepless night, we are completely out of shape.
However, what if we regularly have trouble falling asleep? We sleep like a rabbit, we wake up every now and then, and galloping thoughts do what they want with us? In the morning we are broken up, we have no strength, and memory begins to fail overtime …
Insomnia is a huge problem in the civilized world. As a rule, a few days spent in nature, fresh air, singing of birds, the sound of trees, preferably without access to electricity, telephone and Internet, it is enough for the body to return to its natural rhythm. Without electricity we go to sleep after dark, we sleep much deeper, and in the morning we are perfectly rested.
Unfortunately, we can’t afford the luxuries of such holidays, so what can we do to help ourselves in our busy reality?
Fortunately, both the oldest medicine in the world and the latest discoveries of epigenetics come to our aid.
This article is quite long and approaches insomnia in an interdisciplinary way. If you already know by heart all the natural ways to get a good sleep and still can’t sleep, go to the second part of the article, where we will look at biochemistry.
Insomnia in the Ayurvedic approach.
Ayurveda for insomnia recommends all methods of soothing Vata.
The first and simplest is breath. Breath accompanies us all the time, our life is our breath. When we’re tense, our breath is short and intermittent. When we manage to relax, our breathing calms down, and as a result, we enter even deeper relaxation. We can also manage our well-being through our breath to some extent. To relax, or to fall asleep easier, just breathe deeply, slowly and calmly. Exhale should be much longer than inhale. We can also try diaphragmatic breathing. As a rule, our diaphragm is not used to taking part in breathing. As children, diaphragmatic breathing was natural to us, but unfortunately, we lose this ability over time. Therefore, we must first start the diaphragm.
Activation of the diaphragm in diaphragmatic breathing.
In the supine position, let it out slowly, keeping the navel close to the spine for as long as possible. Taking a breath, fill the entire belly with it. Breathing out is longer than breathing in. Between inhale and exhale, take a 2-second pause and then let it out slowly, bringing the navel closer to your spine. When you finish exhaling, let your stomach fill with air again. It should happen to be quite fast and automatic. When the stomach is full, wait 2 seconds and release the air slowly until the end. Repeat the exercise several times. Over time, you will not have to control this process, it will take place naturally. If during a deep breath, your stomach rises automatically, it means that your diaphragm works and you have mastered diaphragmatic breathing.
The diaphragmatic breath allows you to quickly relax your body and mind. Works great in stressful situations and before falling asleep. Simple affirmations, i.e. Calm, can be added to the exercise. You can also visualize the exhalation of everything that does not serve and the inhalation of health and peace and everything that we consider appropriate.
Another help, always available to everyone, is meditation. There are many schools and methods of meditation. You can just focus on your breath. You can move mindfulness around any part of the body, starting from the feet, heading up. You can stretch different muscle groups one after the other and then relax them. Find the way that will help you achieve peace of thought and a sense of security.
Before going to sleep, or even in bed, practising quiet yoga, which helps to relax the tension and calm the mind, is another help in falling asleep.
Also helps us fall asleep quickly warm bath and oil massage. It is important not to rush while bathing. Give mindfulness to your body. Oils that promote relaxation are lavender, lemon balm and chamomile. You can add such oils to the bath, or simply brew the infusion from them and pour into the tub. Sesame oil works very well for the massage itself. It is not necessary to massage the whole body, just massage the feet, neck or head. We can also choose a massage Shirodara, which consists of pouring punk oil between the eyes with oil. People like Vata, i.e. those who usually have the biggest trouble falling asleep, most often love this procedure.
There is also a very important routine bedtime. At least 2 hours before going to bed we should give up the computer, TV, telephone and Internet. A few hours before bedtime do not drink coffee, tea or cola. Go to bed always at the same time. If possible, sleep with the window ajar, or at least in a well-ventilated room. Do not perform other activities in the bed, i.e. watching TV, the bed should be associated with our subconscious with sleeping, possibly with other bodily pleasures …
We discussed external ways that help a night of good sleep.
There are also herbs that can help us with this. Such herbs include lemon balm, chamomile, valerian (valerian), and a hop cone. We can brew an infusion of these herbs before going to bed and drink still warm.is also helpful Warm milk, both cows and vegetable. We can add cinnamon or cardamom to milk, but not necessarily. The most important thing is to keep it warm.
Of Ayurvedic adaptogens for sleep, are most often recommended Ashwagandha and Brahmi. If you choose them, I recommend trying them during the day, because some people may feel a surge of energy after consuming them. The sum of Ayurvedic herbs taken in a single dose should not exceed 5 mg, i.e. a teaspoon of tea (there are exceptions to this rule, i.e. Shilajit, you should consult an Ayurvedic adviser before you decide to take various Ayurvedic herbs because they are very strong and can also cause side effects, or not be intended for your Dosha)
The above-mentioned methods are extremely effective. However, sometimes, in extreme cases, even a combination of all of them does not give the desired effect. If despite many weeks of effort and trying all known methods, you still have trouble sleeping, you need to look deeper. Fortunately, come in Epigenetics Life Coaching.