* Taking more than 30 to 45 min. to fall asleep
* Waking up many times each night
* Waking up early and being unable to get back to sleep
* Waking up feeling tired. (1)
What is ‘sleep hygiene’, and how does it help?
Sleep hygiene simply means living your life in a way that safeguards your sleep. In practice, this means doing those things which promote sleep (like keeping regular bedtimes and maintaining a regular night time routine), and avoiding those things which antagonise sleep (like caffeine consumed too close to bedtime, or exercise taken too late in the evening). A complete list of recommended “dos” and “don’ts” can be found in some of the better self-help books. Improvements in sleep hygiene provide a very useful ‘first step’ when dealing with insomnia and can be particularly helpful when combined with psychological (see below) or pharmacological treatments. A summary of sleep hygiene instructions, together with a useful 'Daily Sleep Diary' for monitoring your own sleep, are available on the link. (2)
Emotions and emotional states especially anger and anxiety are notorious for depriving many of sleep. If the emotions are being triggered by a specific event then NET and EFT can be used to great advantage in reducing the emotion led churning of the mind that so often keeps people awake.
Mood is an emotional state which can happen at any time and may or may not be related to a specific event as a trigger.
Candace Pert (3) has discovered that neurotransmitters are responsible for the moods and the emotions that we experience. She also found that these have receptor sites in the nervous system, which when excited in some way, will mediate in the brain, the sensations of mood and emotion.
She found that there are MORE receptor sites in the spinal cord than there are in the brain. This is the possible explanation for for us feeling heart flutters or butterflies in the stomach when we are stressed.
It also points to the findings of many chiropractors that mood and emotions are improved when the spine is in a non-subluxated state. Leading to the popular saying in chiropractic circles:
"you'll feel fine when your spine is in line"
The close link between the spine and the internal organs and the meridian system make it possible that mood and insomnia are linked by spinal malfunction among other things.
Mood and emotions strong enough to keep you awake are certainly adding to your stress load on their own without even looking at the physical stress of insomnia.
Once you are caught in a stressful situation for "long enough", then your body makes a switch in to "stress mode" to assist you to get over the stress. In so doing the chances of becoming switched into "stress mode" of nervous system activity are greatly enhanced. One of the ways to quickly undo years of this sort of habituation is Jennetics.
Jet lag is a worry to any long distance traveller.
The body has a natural rhythm of day and night, when to be active and when to rest.
The internal organs also follow a similar routine. This has been known by the Chinese for millennia.
The time indicates the time of peak energy activity should be present in the organ (energy) meridians.
If the peak flow of energy is either earlier or later, then the chances of Insomnia with or without jets is greatly enhanced.
The proper and timely stimulation of the meridians is helpful in resetting the body's natural circadian rhythm. Stimulate the points on the chart when your time is between the hours indicated above.
If you are travelling, then stimulate for the time of your destination's location. E.g. if you live now in Melbourne and are about to travel to London, find out the time London has now, lookup that time on the chart above find out which meridian should be active for the current London time and stimulate the appropriate points shown on the chart. Stimulate the point by:
Enjoy a good night's sleep.
Auriculotherapy can be used to reset the energy flow and assist in the restoration of insomnia and jetlag without the use of needles.
3 Pert, C. (1997) Molecules of emotion: why you feel the way you feel. Scribner