Cure Insomnia in 2017!
Dr. Craig Hudson, MD | January 13, 2017
Is beating insomnia one of your New Year’s resolutions for 2017? Secure your victory in the battle against insomnia using the following insomnia-busting top tips!
1. Embrace Your Wandering Mind
According to Andrew Johnson, a clinical hypnotherapist and developer of the app Deep Sleep, a wandering mind will not be your undoing. In an interview with MyDomaine he said “it is the act of giving energy to the thoughts that causes disruption.”
Johnson suggests instead of focusing energy on blocking out thoughts or clinging to them, we should instead “notice them and let them go.” Sleep is an activity that should be effortless, and therefore finding the simplest and easiest strategies will be the most effective.
2. Leave One Foot Uncovered
How many times have you woken up in the morning to find one foot hanging out from under the blankets? Science says there is a reason for that! In a deep sleep state, the temperature of our bodies drops a few degrees. This is supposed to happen, but sometimes it stays high and this can cause us to become restless, which in turn causes insomnia.
Since our feet are one of the best ways our bodies regulate temperature, a great way to soothe nighttime restlessness is to let a foot dangle out from under the covers. This will help cool down your body and settle your restlessness.
3. Breathe Like the Singers Do
As any professional singer or actor will tell you, if you want to breathe the right way, you have to put your belly into it. This is a technique that performers use to strengthen the power of their voices. It can also be used as a soothing technique for lulling your body to sleep.
Start by lying on your back. Take an extra pillow or a rolled up towel, and place it on your stomach where your rib cage ends. Once you have it balanced, take a deep breath. Focus on pushing your belly outward and the pillow up towards the ceiling. Hold for a moment and then exhale in a slow and deliberate manner, taking care not to topple the pillow. That is one cycle. Ideally, you should aim for 20 cycles per night.
It may take a little practice, but soon you will be able to identify the muscles, particularly your diaphragm pushing out and dipping in. This is the goal. You can also place a hand on this area as you breathe to feel the muscle working. This form of deep breathing, with the light weight on the diaphragm, sets off a calming sensation all across your nervous system.
Make 2017 the year you finally kick insomnia to the curb! Maybe one of these methods will do the trick?