Quote:
Originally Posted by janielee
My last job was a little stressful [I brought it on myself by wanting to do things with foresight and avert problems]
And as part of doing that role, I developed insomnia.
In the past I slept like a cat
Anyway, it's a little challenging, I don't want it.
Does anyone have any experience with curing insomnia?
JL
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Hi there, my friend...certainly!
There are quite a few ways to cure insomnia, take whichever resonates with you...you can also take away some of my hypersomnia, because when I go to sleep, waking up is difficult:
1. Don't drink coffee/tea/Coke after 4pm
If you drink caffenated beverages, even lightly caffeinated ones, it is best to leave 6 hours (at least) between your last caffeinated beverage and the time you retire. Drink filtered water, herbal teas or fresh juice instead.
2. Don't eat anything after your evening meal...no snacking before bedtime.
The digestive process needs rest and when it is still digesting food, it is enough to keep anyone awake.
3. No mobile phones/computers/TV after sunset.
The screens of electronic devices decreases our natural melatonin levels and produces harmful EMF radiation which can keep us awake at night. Try reading a good book, meditating or journaling instead. I find colouring in mandalas and mindfulness activities to have a very relaxing effect in the evenings and I will only go online if I wake up during the night and can't go back to sleep...but I try not to.
4. Have a bedtime ritual.
Training the brain to rewire itself also helps. Tell it you are "going to sleep now" by having a ritual...put the cat out, change into your jammies, brush your teeth, write in journal, say your prayers...whatever floats your boat, but be consistent at it.
5. Try Yoga Nidra
Before you sleep, try progressive muscle relaxation, starting at your toes and working your way up the body...tensing and relaxing each muscle group with full awareness from your toes to your face...breathing in deeply, holding the breath, tensing the muscles and then releasing with the outbreath...there are nights I will spend in Yoga Nidra (conscious sleep) without going to sleep at all and still awake alert and refreshed.
6. Adjust your environment.
Make sure you have plenty of cross-ventilation happening, like an open window or a fan, and the temperature is neither too hot nor too cold. I prefer a cooler temperature to sleep optimally, at about 10-15 degrees Celcius, but this may be different for you (my body is always hot due to kundalini).
7. Try some essential oils and crystals.
They say lavender and chamomile is great...you can even get a pillow made from hops (some people swear by it).
For me, I like Frankincense, violet or copaiba/copal oil and sleep with either amethyst, lapis lazuli or rose quartz. You will find what scent relaxes you.
8. Try a herbal supplement.
DISCLAIMER: Please check with your doctor or health care provider before taking a supplement and to make sure your insomnia has no organic cause.
I had to say that just to cover my own backside and to stop others from judging me and criticising me for giving advice online.
So, try Magnesium (in a spray or rub), Melatonin, Chamomile tea, Valerian, Kava Kava (pepper root), DHEA, Gentian, Passionflower, Tryptophan supplements...it is trial and error...whatever works for you will work and you'll know it.
9. Listen to some guided meditations on Youtube.
Some of these can go for 8-10 hours. You can also find sounds that make you "sleepy" and set them as background noise while you try to relax...it could be white/pink/brown noise, some ASMR sounds like a cat purring, the drone of a Tamboura in G, Tibetan singing bowls, dolphin/whale song, Buddhists chanting the Heart Sutra or Om Mani Padme Hum or the Avalokiteshwara Mantras...I have a collection of these I alternate between each night.
At the moment, I am really liking these healing affirmations (played at low volume):
https://m.youtube.com/watch?v=qF1ojok20W0
Also, this Avalokiteshwara chant:
https://m.youtube.com/watch?v=6Pev6QXhmlk
There may be things that will work for you personally, just try it out until you find it.
I wish you all the best.