Can These Things Really Improve my Sleep?

These ABZzz’s articles are all following the alphabet.  What can you do to promote healthy, natural sleep?  Today the focus begins with ‘A’.

Awareness Journal

Do you dwell on how poorly you slept?  Many times, people are not tuned in to the negative self-talk that happens during the day.  It’s time to start becoming aware of your own messages to yourself.  I recommend beginning an Awareness Journal.  Simply carry a small note pad with you and as you catch yourself with a negative thought – write it down.  The purpose of this Awareness Journal is to reveal any patterns and number of occurrences relative to your negative thoughts.  Because what you are thinking during your waking hours is no doubt affecting your sleep.

I also encourage you to vent your frustrations and stress in a journal – on a daily basis.  For those of you who say – ‘I don’t like writing (manually’ – I recommend trying this process at your computer.  Pouring your daily stresses and frustrations out in your journal, helps you to deal with the issue while you are still awake so that it doesn’t wake you up in the middle of the night – demanding to be dealt with.

Currently there is research being done to utilize Cranial Electrotherapy Simulation to treat and reduce anxiety, depression and insomnia.  A device that delivers the stimulation is called the Alpha Stim.  The treatment is generally simple and easy to use.  A small clip-on electrode is attached to the ear lobe and emits a tiny electrical current, similar to those found naturally in the body.  If used about 20 – 60 minutes per session, it can help induce a relaxed state.  Typically, there is a reduction of anxiety during the treatment.  Depression and insomnia reduction and control is often experienced one to two weeks after daily treatment. 

You may be interested in this testimonial:  ‘I have had problems with insomnia for 24 years, and times when I only slept 2 hours a night for up to a year at a time. The worst being over the last 10 years. I have tried multiple modalities, and was a meditator when this started. Three months after using the Alpha-stim for an hour a day, I started sleeping 4 hours at a time, then after another three months, I could easily return to sleep and at times sleep 4 more hours. I also started to dream again, therefore sleeping deeper.’  JA – Eugene, OR

This treatment is definitely worth mentioning as an alternative procedure in changing and improving your sleep habits. 

Aromatherapy

Aromatherapy has been used for a wide range of aliments including treating skin ailments, muscle aches, anxiety, congestion, depression, migraine headaches, insomnia and even snoring (but not sleep apnea).  All applications share a similar principle: the use of volatile liquid plant materials (essential oils) can be used to affect mood and/or health.

The human sense of smell has always been one of the most important senses.  When essential oils are inhaled, the tiny molecules are taken directly in to the roof of the nose where the receptor cells of the olfactory system are stimulated.  Each receptor cell provides thin hairs, which are called cilia.  The cilia register and transmit the information about the aromas, via the olfactory bulb, to the center of the brain.  From here, electrochemical messages are sent to the parts of the brain associated with smell.  Essential oils, at the scent level, activate the limbic system and emotional centers of the brain.  The release of neurochemicals is triggered, which may be sedative, relaxing, stimulating or euphoric in effect. 

As with any alternative treatment method, there are died-in-the-wool proponents of aromatherapy as well as the skeptics.  The gentle essence of lavender, orange and mandarin wafting through the air in your bedroom may help to stimulate relaxation and help to alleviate mind chatter.  This may work to alleviate your insomnia by inducing the relaxation response; it is worth the effort to try.