Sleep disorders in these days is a problem. As fundamental process for the body as it provides the necessary rest. Sleep is essential for good health and well-being as various vital processes occur. More specifically, during sleep, our cells are renewed, muscles relax, tissues grow, and energy is restored. Any sleep disorders create severe issues in the body’s regeneration and maintenance processes.
The benefits of sleep for the body
Sleep helps our immune system stay strong, balances metabolism, regulates hormone levels, and improves heart function. In addition, it affects our quality of life as it determines our energy levels, mood, stamina, and readiness for daily activities. Moreover, a good rest regenerates tissues, relaxes the nervous system, and increases performance.
About sleep disorders and their causes
Sleep disorders problems vary in intensity, duration, and nighttime. Equally important is to understand our situation, as the cause is proportional to each disorder. The main sleep problems are:
1. Insomnia
You stay awake all night; there is no feeling of fatigue. You are in an alert state.
2. Difficulty falling asleep
Your mind is in overdrive, whether in over-analyzing mode or conquered by thoughts. Fear overwhelms you.
3. Poor sleep patterns
You can fall asleep but wake up several times during the night. There are many unresolved issues in the subconscious mind at Sleep disorders.
4. You wake up early in the morning regardless of what time you go to bed
High levels of anxiety or lack of security are experienced. Your system is in survival mode.
5. Sleep late at night
You have more tension stored in your body than your body can handle. This tension comes from the day’s thoughts or long-term stress.
The leading cause of sleep disorders is the accumulation of tension in our bodies. The difficulties we face are also mainly due to the lack of the required relaxation stage. In particular, our brain rarely experiences the transitional hypnagogic phase, the 3-5 minute experience between the waking and the dream state. The hypnagogic stage is necessary for the relaxation process because the alpha waves, responsible for peace and the release of tension, occur.
Solutions for sleep disorders
sweet dreams, Tips & Natural solutions.
Hot milk with spices
Enjoy a cup of warm milk, adding one pinch of cardamom, a bit of cinnamon, and one spoon of honey or maple syrup before bed.
Sandalwood Essential Oil
For Sleep disorders, put five drops of sandalwood essential oil on a burner and place it in your bedroom. Equally important, sandalwood is known to provide calmness and promote deep sleep.
Hot Sesame Oil
Massage your feet with warm sesame oil, put on your socks, and relax deeply.
Herbal pillows
In addition, you can make small pillows containing relaxing herbs. Choose a herb such as lavender or chamomile. Finally, place them inside your bed pillow.
The Nadisodana breath
It is a yogic breathing technique that relaxes and balances the nervous system in sleep disorders. You are breathing through your two nostrils alternately. Close your right nostril with your thumb. Take a breath, then close the left nostril with your little fingers. Go ahead, open the right nostril, and exhale. Now, inhale through the right nostril, keeping the left closed, close the right, release the left, and exhale. Practice cycle end here.
Perform 5 to 10 cycles before bed in a sitting position.
Meditation
Meditating for 15-20 minutes at the end of the day clears your mental and energetic dimensions. Furthermore, the goal is to go to bed with a clear mind and an open and calm heart.
If you need more help with the meditation process, don’t hesitate to get in touch with us!
Yoga Nidra
In sleep disorders, Yoga Nidra is a practice known as “conscious sleep.”You can perform it before bed to release the tension or during the day when you lack energy.
Here you can find more information about Yoga Nidra.
