It is estimated that 1 in 3 Americans do not get enough sleep at night and that 50-70 million US adults have a sleep disorder. If you've ever experienced difficulty falling asleep or staying asleep, you don't need me to tell you how frustrating and upsetting it can be.
Sleep comes naturally, unless of course we are somehow resisting it through tension, emotional stress, anxiety, etc. Insomniacs find themselves in a vicious cycle by worrying about not being to fall asleep, which leads to further tension, building anxiety, which only increases their insomnia, and then the more hopeless they feel, and repeat...the struggle is REAL!
I struggled with difficulty falling asleep, staying asleep, waking up feeling rested, and feeling so frustrated that I couldn't get comfortable in bed. The following tips for inducing better sleep are things that my husband and I have implemented over the years and have enjoyed all the benefits of our improved sleep. It may look like a hefty list, but try one thing at a time, enjoy the process and only do what works for you.
A few tips to avoid insomnia and get to sleep tonight:
- avoid eating after 7pm
- take a hot epsom salt bath, even add a little lavender essential oil
- wear blue light blockers an hour or two before preferred bedtime
- listen to gentle music or read a fictional book
- have healthy, loving sex with your partner
- avoid looking at your cell phone, computers, TVS, etc.
- turn off cell phones to reduce EMFs and sleep interruptions
- sleep on a ground pad
- gentle and slow stretches of the legs and back, or other tense areas
- journal your thoughts down to clear your mind
- Pushing Down guided meditation, or other meditation practices
- guided meditation and Buteyko Method at night and morning
- avoid sleeping pills
- avoid caffeine in general, but especially after 12pm
- Melatonin supplements may help if taken 30 minutes before bedtime****
- Natural Calm magnesium powder, an hour or two before bed****
- and of course, massage therapy
Massage therapy can help with easing you into a restful sleep by calming your nervous system, reducing pain in your body, and encouraging homeostasis.
Here are some ways my massage sessions can help ease your system into sleep:
* Attention to the pressure points that promote relaxation, with use of shiatsu, reflexology and acupressure techniques
* The option of my diffuser for natural essential oils like lavender, at no additional cost
* The option of my lavender infused massage gel, at no additional cost
* Relaxing music that helps you to drift into a peaceful place mentally and physically
* I can bring an ergonomic eye mask for keeping it nice and dark for you when you are supine (on your back)
* Smooth, controlled massage techniques that promote stress relief and eases pain
* In home sessions allow for a stress-free transition from being "massage drunk" to back to "real life." No need to sit in traffic and undo the progress made. Just shower if you wish, or take an epsom salt bath and ease into bedtime.
* Accommodating scheduling for your after work or post-work needs (available to begin a massage session by 7pm)
Thank you for reading and as always, please feel free to contact me with any comments, questions or concerns. Thanks,
****Disclaimer: please recognize that the sleep tips are suggestions. They are not intended to treat or cure serious health problems. When in doubt, please talk to your doctor about what is right for you. Thanks. References: 1. http://www.modernreflexology.com/acupressure-points-for-sleeping-disorders/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/ 3. https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html 4. https://www.sleepassociation.org/about-sleep/sleep-statistics/ 5. https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders#