Are you struggling to fall asleep at night? Do you feel like your mind is too active and doesn’t let you totally relax..?
Insomnia affects millions of people worldwide and can have a significant impact on your health and well-being.
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There are numerous potential causes of insomnia, and in many cases, multiple factors can be involved. Poor sleep can also trigger or worsen other health conditions, creating a complex chain of cause-and-effect for insomnia.
On a holistic level, insomnia is believed to be caused by a state of hyperarousal that disrupts falling asleep or staying asleep. Hyperarousal can be both mental and physical, and it can be triggered by a range of circumstances and health issues.
Some of the common root causes of insomnia are:
🌜 Mental health disorders: anxiety, depression, and PTSD (these affect not only our mind but also our body - feeling restless, not being able to relax deeply, often because of the disturbing mind, that keeps thinking and thinking and never stops.
🌜 Chronic pain or discomfort: conditions like arthritis or restless leg syndrome (pains in the body affect our ability to sleep and relax properly, however, it is possible to work on healing them through holistic practices)
🌜 Medications: such as certain antidepressants and blood pressure medications, can interfere with sleep. (be careful and mindful of what kind of medications are you taking and how they affect you, always read the side effects and choose the most natural form if possible)
🌜 Lifestyle factors: consuming caffeine, nicotine, or alcohol close to bedtime, having an irregular sleep schedule, or using electronic devices in bed can all contribute to insomnia. (all these factors really affect our ability to relax deeply, caffeine, nicotine and alcohol often raise our heart rate and blood pressure, that's why our mind and body are still active and it's hard for them to rest, using electronic devices with blue light affects our brain and wakes the mind, which is what we don't wanna do in the evening)
🌜 Environmental factors: noise, light, and temperature. (the way you feel in your bedroom is really important if you don't use warm and low-intensity light in the evening, like candles or a lamp, if you have a very bright lightning in your room, if it's too hot or too cold and if you keep hearing noises from the outside, you won't be able to relax deeply and fall asleep easily... make sure your room is quiet and smells nice - you can spray some lavender oil on your pillows, make sure your mattress is comfortable and your sheets are clean - your bedroom should be a safe space for you.
So, how can you deal with insomnia?
Here are some tips to help you get a better night's sleep:
💤 Create a relaxing BEDTIME ROUTINE: Engage in calming activities like reading or taking a warm bath to help your body and mind wind down,
💤 Before going to sleep, do some gentle and grounding BREATHING exercises (like Ujjayi Breath, square breath, 4-7-8 technique) and listen to a relaxing MEDITATION (Yoga Nidra is amazing for that!
Here is one of the Yoga Nidra practices guided by Gently Speaking - with a soft and very relaxing voice.
💤 Stick to a regular SLEEP SCHEDULE: Go to bed and wake up at the same time every day, even on weekends.
💤 Limit caffeine and alcohol: Avoid consuming these substances close to bedtime, as they can interfere with sleep.
💤 Keep your bedroom COMFORTABLE: Make sure your sleeping environment is cool, dark, and quiet, pay attention to your mattress and your sheets (how they feel, and smell etc, make sure they’re clean and making you feel cozy)
💤 Get regular EXERCISE: Regular physical activity can help improve sleep quality, do some gentle STRETCHES in the evening to r.elease muscle tension
If you're experiencing persistent sleep issues, it's essential to consult with a healthcare specialist. There may be underlying medical conditions that you’re not aware of, such as sleep apnea or depression, that are contributing to your insomnia.
Remember that you're not alone and that it is possible to HEAL FROM INSOMNIA and enjoy a very restful, goodnight's sleep.
If you wish to work on your sleep, stress & anxiety problems and HEAL in a HOLISTIC WAY, Gently Speaking Sessions will be perfect for you.
- relaxing meditations & mental health therapy sessions might really help you to let go of stress and heaviness of daily life and learn how to totally relax and feel good again.
Sometimes the root cause of insomnia is hidden deep within, that’s why it’s so important to learn more about yourself and talk.
Remember, sleep is a vital component of our health, so don't hesitate to seek help if you're struggling.. 💤
DO YOU HAVE A HEALTHY BEDTIME ROUTINE?? share <3
Much Love, peace and patience on your healing journey,.
Maria