Insomnia is an issue most of will face at some point in our lives. It's especially an issue for many right now as we are learning to live through a pandemic. These are some easy and effective techniques we can begin using today.
Heart Centered Breathing: This is a meditation/visualization technique in many styles of meditation and relaxation methods. it is used to establish a healthy connection between our mind/thoughts and our heart/emotions. It is immediately calming and helpful in transforming negative thoughts and emotions into more positive, healthy ones. It helps us immediately think with more clarity and feel more calm.
Inhale and exhale slowly through the nose while sending your attention to your heart. Place your hand over your heart if it helps. Acknowledge any discomfort in your body and uncomfortable emotions such as anxiety, anger, frustration etc. Then imagine your heart smiling and relaxing. If it helps, imagine the face of a loved one or pet in front of you smiling and you are returning the smile. Breathe in love, inner calm, security and gratitude for your loved one and yourself. Stay with that feeling and breathe it into your heart.
You have immediately changed your heart brain connection, created more focus, and calmed your nervous system. I use this technique morning and evening and sometimes throughout the day as needed. With practice it can be done in as little time as a minute.
Helpful Support Supplements:
For Racing thoughts that keep you awake: Take 2 Ashwaganda tablets 1-2 hrs before bed. Ashwaganda lowers your cortisol levels and helps you feel more tired at bedtime and supports your adrenals and your sleep wake cycle. I like India Organics and Banyan Botanicals.
Feelings of Overwhelm: Bach or FES Flower Essences are vey helpful. Remedies I use are Elm, Rescue Remedy, Lavender, and Borage for calming the mind and the heart. I take one drop of each in the am, around lunch and again in the evening 1-2 hrs before bed. They are very safe, you can take them throughout the day to modulate your nervous system. Put 2-4 drops in a glass of filtered, spring or reverse osmosis water and sip throughout the day. Flower Essences are safe enough for children and aren't harmful taken in small doses and are usually fine to use even if you're on medication.
Magnesium 500-1,000 mg per day. I take in the evening Vit D3 1,000-5,000 IUs (get your levels tested to see if you're low) B Complex
Chinese Patent Formulas An Mian Pian, Suan Zao Ren and several others are helpful.
Insomnia is often a medical issue and these suggestions may not work for you. If you're on medication, always ask your Dr. about safety of herbs and drug interaction. Meditation can be tried in almost any circumstance and flower essences are very safe and gentle.
Any questions please don't hesitate to contact me.