You may have heard that sleep is one of the most important things we can do for our bodies and minds. A few weeks ago we discussed some lifestyle changes that can help us get to sleep…or get back to sleep.
Personally, even when I have had a regular sleep schedule, falling asleep can be difficult. My mind is stuck on the events of the day…or the challenges of tomorrow. Then, there are those days when I wake still feeling groggy, even though my clock says 7 or 8 hours have passed. Am I getting enough sleep? Is it deep enough? Why am I still so tired? Can you relate? Some of us might even worry whether we’ll ever see a “good night’s sleep.” Getting enough sleep can be complicated, even becoming a source of frustration and stress.
Stress occurs when we face uncertainty and lack of control and this can, actually, impair our ability to sleep. Our minds begin to take over and sleep becomes more elusive. Whether we have trouble falling asleep, or staying asleep it is best when we can set ourselves free from the worry and storylines we create about whether we can sleep…or fall back to sleep. We need to, simply, try to be kinder to ourselves, finding a place of calm where we can drift off with ease. Here are a few things I have found to help.
Both meditation and sleep hypnosis can help by lowering the heart rate, encouraging slower breathing, and teaching us to trigger our "relaxation response” when we need it most.
If none of these methods or strategies seem to be working, you should see your provider to evaluate for other possible medical interventions. There are many sleep disorders or sleep related issues that may be affecting your sleep such as insomnia, sleep apnea, restless leg syndrome, narcolepsy, and others. Your provider can work with you and possibly prescribe some medications to help you get the sleep you deserve!
Author: Cynthia Wisehart, CHt, CHHC, CLC
Cynthia has over 20 years of experience helping her clients by using hypnotherapy, advanced regression therapy, past life regression therapy, coaching, energy work, and mindfulness training (among other modalities) to help you release your painful past, take control of your inner critic, and master the power to be the magnificent creators you are. A link to her website is below:
(1) D. Black,PhD, MPH; G.O’Reilly,BS; R.Olmstead,PhD; et al E.Breen,PhD;M..Irwin,MD (April 2015) Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep DisturbancesA Randomized Clinical Trial. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
(2) Z. Villines (December 22, 2017) What is the best type of meditation? Medical News Today. https://www.medicalnewstoday.com/articles/320392
(3) E. Suni, (Updated March 11, 2022) Sleep Hypnosis https://www.sleepfoundation.org/sleep-hypnosis