Health and Wellness continued...

Difficulty Sleeping?

April Clark

"Sleep is the golden chain that ties health and our bodies together." --Thomas Dekker

Are you having difficulty falling asleep and or staying asleep? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Stress often leads to sleep deprivation and lack of sleep can cause stress, a vicious cycle that can frustrate and exacerbate the problem.  Simple changes to your lifestyle and daily habits can put a stop to sleepless nights. Relaxation techniques such as deep breathing, meditation, and yoga can help quiet your mind and relieve tension. They can also help you fall asleep faster and get back to sleep more quickly if you awaken in the middle of the night. And all without the side effects of sleep medication!  Here are few tips that can help: 

Abdominal breathing- 

Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and rib cage, it can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Short Meditation- 

Sit comfortably on the bed with your legs crossed or straight out in front of you. Sit up, leaning your back against the backboard or your pillow.  Close your eyes, rest your hands on your thighs and just breathe for a few minutes.  Focusing on the breath, each inhale and exhale.

Child's Pose -

Sit comfortably on your heels.  Roll your torso forward, bringing your forehead to rest on the bed in front of you.  Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.  Hold the pose and breathe.

A good night's sleep is within reach, and an often recommended treatment is to establish a relaxing bedtime ritual.  Power down your electronic devices, take a warm bath, dim the lights and move into a routine that will induce sleep, before you know it you will drift off into sweet slumber.

The content of Healthy In Onslow, Onslow Memorial Hospital and its affiliates, is not a substitute for medical advice.  We encourage you to please consult your primary care provider  before beginning any exercise program or nutrition plan,  especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.  We do not endorse the use of any specific product, service or business, including but not limited to supplements, meal replacement products, diet plans, exercise equipment, health and fitness businesses, etc.  The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.


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