Non-Pharmacological Method For Better Sleep

By Monica Marusceac, owner

Do you ever have trouble falling asleep or staying asleep? Or maybe you know someone who does?

Studies consistently show that high levels of stress are the number one cause of poor sleep patterns. Stress has been shown to negatively impact sleep quality and even to contribute to mood disorders such as anxiety and depression. In fact, one major study of 10,000 adults reported that people with insomnia were five times more likely to develop depression than people without sleep disturbances.

March is National Sleep Awareness month, so this is a fitting time to discuss a non-pharmacological method for better sleep. This method consists of three steps for reducing the negative effects of stress around bedtime and facilitating proper sleep. Collectively, these techniques have helped many clients fall asleep quickly, usuallyin five minutesor less.

Breathing

The first step towards a good night's sleep is breath. Derived from a yogic breathing technique, this simple and effective technique is called the Triple Seven.

As you lay down in bed, inhale deeply for seven seconds all way into your abdomen so that your belly button expands outwardly with your breath. Next, hold that breath for another count of seven seconds. Lastly, exhale all the way out and allow your abdomen to collapse for a third count of seven seconds. Repeat this pattern for a total of six sets. This should take you just a little over two minutes to complete.

Visualization

Once you've completed the breathing technique above, resume breathing normally and imagine yourself in your favorite place in nature close to sunset. In your imagination, connect with as many of your five senses as possible (i.e. sight, smell, sound, taste and feel) as you take in all the details of this peaceful nature scene.

While you may initially find it easy to connect using only one or two of your five senses, with nightly repetition, you will quickly be able to utilize all five senses equally. Take approximately two minutes to connect with your nature scene.

Progressive Muscle Relaxation

Next, imagine that you have found a peaceful spot in your nature scene to rest and recline. As you do so in your mind's eye, imagine that a long and flexible, inverted thermometer runs through the center of your body, with the bulb of the thermometer sitting on top of your head. Inside the bulb is “liquid relaxation” and along the length of the thermometer are 40 gradations.

In your mind, begin silently counting down from the number 40, and as you do, imagine liquid relaxation flowing down from the thermometer bulb, through the center of your body, permeating and relaxing every muscle starting with the forehead and the tiny muscles around your eyes.

When you reach the numbers 30, 20 and 10, remember to double your overall relaxation and when you reach the number zero, go ahead and let go completely, relaxing down to your deepest level. This progressive muscle relaxation, assuming you can even remain awake until the number zero, should only take about one minute to complete.

Repeat this five-minute pre-sleep relaxation routine as many times as necessary until you blissfully drift off to sleep. Using this routine you should sleep deeply and arise feeling rested and ready to achieve all your goals. Sleep well.