Advertising
Advertising

5 Sleep Therapy Techniques for Better Overall Health And Wellness

5 Sleep Therapy Techniques for Better Overall Health And Wellness

While evidence continues to pile up that sleep is the very backbone of mental health, few of the many Americans who are having trouble getting proper shut-eye choose to try sleep therapy.

We’re sadly encouraged to boast about how busy we are or how little sleep we’re getting in a “do-more” culture. Combine busy schedules with caffeine, blue LEDs, ambient city noise, and a host of other maladaptive environmental factors and it’s no surprise that one in three adults is apparently failing to get even seven hours of sleep.[1]

Economically, one study estimates that inadequate sleep costs the U.S. $411 billion annually.[2] More importantly, under sleeping puts our health in jeopardy. Your immune system, memory, microbiome, emotional calibration, and rational-decision making all rely on good night’s sleep for proper functioning. In one shocking study, surgeons made 20% more errors when they’d under-slept when compared to their well-rested counterparts.[3]

Many people turn to sleeping pills to find some respite for their sleep ailments, but the problem with pills is that they simply sedate the cortex without providing natural biological rest. In other words, medications don’t necessarily improve the quality of sleep, just the amount of time you spend unconscious. Just as alcohol can make you drowsy while actually destroying your valuable REM periods of sleep, pills should not be your go-to either when it comes to finding more snooze time.

Why Is Sleep so Important?

“The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our life expectancy, our safety, our productivity, and the education of our children.” – Matthew Walker, Why We Sleep

The importance of sleep is often overlooked in our busy modern lives. Yet the very fact that evolution couldn’t design an organism without it (even bacteria follow a circadian rhythm of activity) should tell us how important sleep is for our wellbeing.

Sleep has been shown to make us more creative, happier, more attractive, slimmer, less anxious, and more resistant to disease. Furthermore, it lowers the risk of heart attacks, enhances memory, and allows us to live longer. (For a full analysis of the scientifically-proven health benefits, I recommend reading Why We Sleep, written recently by a top neuroscientist sleep researcher.)

Advertising

Given our increasing understanding of the importance of sleep, it’s no surprise that sports teams, like Manchester United, have started hiring “sleep coaches” specifically to ensure that their players get the best night’s sleep possible. These coaches travel around with the team and ensure that air quality, lighting, mattress firmness, and a variety of other factors are optimized to ensure the best night’s sleep possible.

Sleep can not only give professional athletes a big edge over their competitors, but it can also give you a whole lot more mental clarity throughout the day. So if you’re waking up feeling groggy, generally lethargic throughout the day, or just not receiving those crucial eight hours of shut-eye, here are a few therapeutic solutions you might consider.

The Antidote

Luckily, there are effective sleep therapy techniques that can help even the most restless sleepers get more shuteye.

1. Cognitive Behavior Therapy for Insomnia (CBTI)

The most widely-used method of sleep therapy is CBT, which has been shown effective in many patients after 5 to 8 weeks of treatment.

CBT addresses negative thought and behavioral patterns. If you’re tossing and turning in the sheets, it’s often a mental pattern, such as excessive stress or anxiety that’s contributing to the sleep problem. In short, the CBT method involves identifying negative thoughts and beliefs, challenging them, and establishing a more helpful way of thinking.

For example, many people who have traditionally had problems getting to sleep begin worrying and catastrophizing about their inability to get to sleep, which compounds the problem in a snowball effect. CBT allows patients to break out of this harmful routine and create a better relationship with their own mind.

This method is often more specifically applied to insomnia in what’s called Cognitive Behavior Therapy for Insomnia (CBTI). You can read more about this method, here.

Advertising

2. Sleep Restriction Therapy (SRT)

The goal of this therapy is to limit the overall amount of time that the patient spent in bed not sleeping, creating a stronger association between bedtime and actual sleep.

Developed by legendary psychologist Arthur Spielman, SRT follows a strict schedule for gradually increasing the amount of time you’re allowed in bed. You begin with the amount of time actually spent sleeping each night on average.

Let’s say you go to bed at 10pm and wake up at 7am but only sleep for five hours. You’d start with 6 hours of allowed rest, going to bed at 11pm and waking up at 5am, for example. You then gradually add sleep in 15 minute or half hour increments each week until you’re sleeping a healthy amount. There are several variations on this procedure and you might consult a sleep doctor or therapist for more detail.

SRT has been shown to be the most effective sleep hygiene technique.[4] The downside, of course, is that it’s not a quick fix. It does take weeks of diligence to recondition your sleep schedule and see results.

3. Meditation/Yoga Nidra

Meditation can also be used as a form of sleep therapy. Mindfulness, a state of mind achieved through meditation, has been defined by Jon Kabat-Zinn, a molecular biologist who created Mindfulness-Based Stress Reduction (MBSR), as,[5]

“the awareness that arises through paying attention on purpose in the present moment non-judgmentally.”

By learning to experience one’s thoughts, emotions, and sensations closely without judging them, meditators can calm down and prepare their minds for sleep.

Advertising

Mindfulness meditation allows individuals to shine a light into their inner mental programs in what’s called introspective metacognitive awareness. In doing so, you’re able to form a better relationship with your thoughts, ease anxiety and alleviate a host of other mental turmoil that may be preventing sleep.

There’s a specific method of Vedic meditation called Yoga Nidra that is an excellent way to slip into sleep.[6] The practice involves breathing deeply, setting an intention, rotating one’s awareness around the body (which tires out the somatomotor regions of the brain, which process sensory information, and then often counting backward.

The practice may also include visualizations, depending on the particular set of instructions. Yoga Nidra has been practiced for thousands of years and is effective at shutting off the “narrating mind,” the voice in your head that won’t keep quiet when you’re trying to get to sleep. Especially in the early stages of doing Yoga Nidra, it’s helpful to listen to a teacher or guided audio recording.

Here’s an example of Yoga Nidra:

4. Hypnosis

Hypnotic techniques put patients into a relaxed and suggestible state wherein their thoughts and beliefs can readily become “reprogrammed.” For those unable to change their harmful negative thought loops using CBT, they may find hypnosis a suitable alternative.

The hypnotherapist employs subtle suggestions to “relax,” “let go,” and other trigger words. While your brain’s rational CEO in the neocortex is largely responsible for rumination and other thought patterns that might be keeping you awake, hypnosis allows the hypnotherapist to permeate your subconscious mind and plant code there that will help you fall asleep quicker.

5. Breathing Exercises

Breathing directly affects your autonomic nervous system, which in turn influences your mental activity. Sometimes, trouble getting to sleep is associated with an over-active “fight or flight” sympathy nervous system, and breathing is a quick way to put the breaks on this mechanism.

Advertising

There are several aspects of the breath that influence your mind-body system. Here are 3 important aspects of a calming breath that can immediately influence how your mental state:

  • Breathe smoothly: The opposite of this would be a jerky, staccato breath. Rather, you’d like there to be a constant flow of air entering and leaving your lungs between pauses.
  • Breathe rhythmically: What’s important here is that your breath has a consistent ratio of inhale to exhale. To further calm yourself, you might try exhaling for longer than the inhale in a fixed ratio of say 4:6. Four seconds of inhalation, followed by 6 seconds of exhalation. When practicing, it can help to use a metronome to find a rhythm at first (free phone apps are available).
  • Breathe into your belly: So-called “belly breathing” uses your full diaphragm and ensures that you’re using your lungs as they are designed. If you’d like to see proper diaphragmatic breathing just watch how a baby breathes naturally.

All three aspects of breath work to activate the “rest and digest” parasympathetic nervous system, calming down your body and mind.

Bonus Sleep Tips

You also might consider these sleep hygiene strategies to improve your sleep, which include:

  • Going to bed and wake up at the same time every day
  • Making your room as dark as possible and relatively cool in temperature
  • Avoiding your bed unless you’re sleeping
  • Not eating or exercising right before bed
  • Taking a hot shower before bed
  • Getting sun exposure in the morning
  • Journaling your thoughts before bed or reading fiction
  • Avoiding naps after 3pm
  • Avoiding alcohol, tobacco, caffeine, and other drugs
  • Dimming house lights and shutting off electronic screens two hours before bedtime, or at the least use a blue light filter like f.lux
  • Bonus: using a white noise machine if you live in a noisy neighborhood

If problems persist after implementing these changes, it might be worth contacting a professional sleep physician or specialist to improve your sleep.

The Bottom Line

Sleep is not just a “hack,” it’s a necessity. While people spend billions on supplements, exercise machines, and diet books, there’s a free area of great improvement that would benefit many.

In my opinion, if there’s one aspect of our lives we don’t pay enough attention to, it’s the whole third of our lives (if you’re getting enough of it!) spent slumbering on the pillow.

After reading this article, you have all the tools you need to optimize your sleep and, in doing so, potentially transform the quality of your waking hours.

Featured photo credit: Zohre Nemati via unsplash.com

Reference

[1] CDC: 1 in 3 adults don’t get enough sleep
[2] Rand: Sleep Report
[3] The Lancet: Sleep Deprived Versus Rested Surgeons
[4] Kaiser Permanente: Sleep Restriction Therapy
[5] Front Behav Neurosci.: Into the Moment
[6] Yoga International: 5 Benefits of Yoga Nidra

More by this author

Liam McClintock

Founder of FitMind, Corporate Mental Wellness

Signs of Mental Fatigue And How to Overcome It 5 Sleep Therapy Techniques for Better Overall Health And Wellness

Trending in Restore Energy

1 How to Get Deep Sleep in 5 Steps Naturally 2 13 Work Life Balance Tips for a Happy and Productive Life 3 How to Deal with Stress at Work in Times of Corona 4 Benefits of Having a Pet: Why Keeping Pets Gives You Positive Energy 5 7 Signs You’re Burnt Out (And How to Bounce Back)

Read Next

Advertising
Advertising
Advertising

Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

Advertising

Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

Advertising

Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

Advertising

This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

Advertising

4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

Read Next