At one time or another, almost all of us have experienced a certain restlessness and frustration, sometimes coupled with anxiety, that would characterize insomnia, the inability to fall or stay asleep long enough to get the amount and type of rest we need to properly restore our bodies. According to the Center for Disease control, recent surveys suggest that about 1 out of every 3 people in the world are not getting enough sleep.
There are a range of different types of insomnia, and its causes are often difficult to pin down. An ongoing disturbance in the sleep cycle can be caused by many things, some of which may be more obvious to us than others. For instance, if we know we are getting routinely woken up by traffic or a baby, if we are experiencing higher than normal stress at work, or our sleeping schedules have been disrupted by travel, we probably have some understanding of the cause behind this problem, and therefore it can be easily solved. But more often than not, we have a hard time figuring out why we aren’t sleeping, which causes more stress, which leads to more sleepless nights, and so on.
Some things that can negatively influence our sleep cycles but may be more difficult for us to pinpoint include poor diet and eating schedules, medications, natural body changes related to aging and/or hormonal shifts, and sleep apnea. Over the longer term, it is thought that insomnia can lead to serious health problems such as obesity, depression, heart attack and high blood pressure, even diabetes.
According to the National Sleep Foundation, common symptoms of insomnia can include:
> an inability to fall asleep
> waking up frequently throughout the night or too early in the morning
> waking up fatigued
> excessive sleepiness during the day
> difficulty focussing during the day
> irritability
> difficulty in personal relationships
> ongoing anxiety about not being able to fall asleep
While the causes of insomnia are broad and complex, researchers are beginning to look at insomnia as a problem that our brains have of not being able to switch over from the “wake” cycle to the “sleep” cycle. Though it’s still not well understood, we know that the brain has a very careful way of balancing the sleep-wake cycle, and that there is a delicate homeostasis required to maintain this balance.
There is no blanket cure for insomnia, but by taking a look at our lifestyle and incorporating various rituals and routines, we can pave the way to a more balanced and less stressful routine. This may involve re-structuring our bedtime routine, removing electronics from the bedroom area, incorporating more movement into our days, or changing the times we go to sleep or wake up. What works for one person may not work for another, but it is important to bear in mind the way that our brains naturally respond to daily stress is likely key to finding a cure to insomnia that works for us.
One effective way of bringing the brain and body back into balance and lowering stress is mindfulness meditation, which physically consists of practicing relaxation and breath techniques to mentally bring us into the present awareness. Meditation has been studied as a way of managing stress- and behaviour-related health problems for years now—and the most recent studies confirm that the calming effects that meditation can have on our brains isn’t just “in our heads.” Last year, neuroscientist confirmed that regular meditation practice (participants in the study practiced for about a half hour a day for eight weeks), actually changes the structure of our brains.
Meditation practice is thought to calm the brain through by changing the biological response rates of certain chemicals in the brain. One study shows that meditation builds strength in the Pons, the part of our brains that are responsible producing melatonin, the sleep chemical.
According to this, regular meditators showed a dramatic increase in melatonin. Meditation practice is also thought to increase levels of the “feel good” chemical serotonin while lowering the stress hormone cortisol. It has also been shown to boost DHEA, the chemical that increases as we age and which is likely related to increased difficulties in sleeping that have to do with aging.
Brainwaves are also positively affected by regular meditation practice. Mediation decreases beta brainwaves, which we have more of when we’re anxious or depressed, and increases alpha brain waves, which are associated with more of a semi-conscious state. People who regularly meditate also have more theta and delta brainwaves, the ones that are associated with near-sleep or sleep states.
Part of the problem with insomnia is that the very stress of not being able to fall asleep causes further beta activity, which only contributes to a cycle of anxiety that becomes more and more difficult to get out of.
How to meditate for a good night’s sleep:
Be sure you are comfortable with low level lighting, comfortable clothes and no distractions. Play calming music if you prefer. You may choose to meditate while sitting or lying down.
Close your eyes and take a few deep breaths. If you are lying down down on your back, let your entire body drop into the weight of gravity. If you are sitting up, take an upright but relaxed posture.
Whether you are lying or sitting, it’s important to go through each part of the body to ensure that it is relaxed. Start at the top of the head and work your way through your face, your neck, and all the way down your body, including your limbs.
Allow thoughts to pass through your mind—don’t try to stop them. Just observe. Label each thought or distraction as “a thought,” then let it go.
Stay here for 10-20 minutes, just allowing the waves of breath move through you. Don’t stress out about how long you are there or what else is going on, just sit and be aware.
Some techniques you can try during the above meditation or separately are pranayama breathing, alternate nostril breathing, counting, and reciting mantras. Guided meditation videos and podcasts are freely available on the internet.
Author Bio:
Sabina Simonian is the co-founder of NootropicNation.com – a website that helps people by giving medical tips and suggestion to improve physical and mental health in daily life.