Having trouble sleeping can have wide ranging negative effects on your health so its something that you should take seriously For instance it makes you less safe behind the wheel and increases your long term risk of medical conditions such as obesity and heart disease
Though medical sleep aids may work quickly to help you drift off they can have side effects and arent good to use in the long term Luckily there is another treatment for sleepless nights thats cheap isnt habit forming and has absolutely no negative side effects music
Music is more than something thats simply enjoyable to listen to It has a direct effect on the parasympathetic nervous system which helps your body relax and prepare for sleep
Older adults who listen to 45 minutes of relaxing music before bed fall asleep faster sleep longer wake up less during the night and rate their nights as more restful than when they dont listen to music
Similarly when younger adults are given the option to listen to classical music books on tape or nothing before bed the ones who relax with music see the greatest improvement in sleep quality
If you feel calmer when youre enjoying good music its not your imagination Music has the power to slow your heart rate and breathing lower your blood pressure and it may even trigger your muscles to relax
These biological changes mirror some of the same changes that your body undergoes when youre falling asleep making music the perfect preparation for restorative slumberChoosing a type of music is a personal preference and youre most likely to relax while listening to familiar music that you enjoy But keep this tip in mind Slow tunes are ideal Look for a rhythm of about 60 to 80 beats per minute BPM which youre likely to find among classical jazz or folk songs
Once you integrate music into your bedtime routine stick with it The positive sleep effects can build over time as listening to your relaxing sleep soundtrack becomes a habit that cues your body to prepare for shuteye
YOGA Hold that pose
Yoga isnt just beneficial for improving core strength flexibility and stress levels it can also help you sleep betterespecially if you suffer from insomnia
When people who have insomnia perform yoga on a daily basis they sleep for longer fall asleep faster and return to sleep more quickly if they wake up in the middle of the night This is also true for older people who have insomnia those who are 60 and older experience better sleep quality sleep for longer and feel better during the day when they perform regular yoga
This benefit can be seen in all sorts of situations where people have trouble sleeping For example pregnant women who start a mindful yoga practice in their second trimester sleep better and wake up less often throughout the night and cancer patients sleep better if they do yoga 90 percent of cancer patients experience insomnia symptoms while receiving treatmentIf you want to work yoga into your bedtime routine its important to do the right kind
Some types of yoga can be energizing like hot yoga and vigorous vinyasa flow which wont help you relax as well as restorative styles of yoga like hatha and nidra
Here are three poses that are ideal for preparing your body for sleep
Legs Up the Wall Lie on the ground on your back and put the back of your legs up a wall keep your legs straight so your body is in an L shaped pose Relax into the position hold it for at least 30 seconds and focus on your breathing
Lying Butterfly Lie on the ground on your back Press the bottoms of your feet against each other and let your knees fall out to the sides You can put a pillow under your knees if this feels too strenuous
Corpse Pose Lie on the ground on your back with legs straight arms by sides and palms facing up Breathe slowly focusing on your inhales and exhales
A good night of sleep is like nirvana
If insomnia is at the root of your sleepless nights it may be worth trying meditation The deep relaxation technique has been shown to increase sleep time improve sleep quality and make it easier to fall and stay asleep These are some key facts about the practice that may help you get over any hesitation about trying it
Its safe Meditation can be a great tool for those looking who are for an all natural medication free way to treat insomnia In fact meditation has even been shown to help reduce the use of sleeping pills The practice likely improves insomnia symptoms by reducing measures of arousal in the brain And there are no associated risks or side effects to trying meditation
It can be used with other sleep techniques Combining cognitive behavioral therapy for insomniaCBT I with mindfulness meditation has been shown to improve sleep better than CBT I alone
There are multiple health benefits Not only can meditation improve your sleep quality but it may also help reduce blood pressure and ease pain anxiety and depression
Its easy Meditation is an accessible budget friendly practice that everyone can tryinsomnia sufferers of different ages respond well to the practice including older adults Though you can pay for meditative classes and books that teach you the practice you can also search online for free apps and YouTube videos if youd like to try it before you spend money on it
The basics Start by finding a comfortable place to sit or lie down and then close your eyes and breathe slowly and deeply directing your attention to your breath as you inhale and exhale If your mind starts to wander simply bring your attention back to your breath You might try doing it for say five minutes at a time at first and gradually increasing the amount of time as you get more comfortable with the practice
Now Lets Practice What We Preach
Yoga and meditation are beneficial to both metal and physical health Regular yoga and meditation are effective ways to treat insomnia They help reduce body stress anxiety and boosts the nervous system which are all important for better sleep
When relaxation techniques dont cure your sleep issues you need to call Alaska Sleep Clinic and speak with one of our board certified sleep specialists Improve your sleep AND your life
