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Mindfulness and Independence: Observing Fireworks
“It’s a free country,” they say. “Celebrate our independence,” I hear. Well, I’m all for having a party, but it strikes me that you don’t have to be an American to appreciate freedom, and doing what I’m told isn’t the best way to exercise...
Mindfulness: You're Soaking In It!
Looking for a bit more mindfulness in your daily life? Relax. You're soaking in it! Perhaps you remember Madge the Manicurist, a television commercial character who commiserates with her clients about their chapped hands. While she is filing the...
Simple Ways to Have Happy Experiences
It's the dream of many to live happy and contented lives. The truth is that life happens and with the good comes the not so good. Some become skilled at getting into the zone and ride the wave of life learning from each wave that washes over...
Stress: Guilty As Charged
How To Defend Yourself Do you ever find yourself feeling overwhelmed? Do you sometimes feel like you just have too much to think about? Does it make you tired, irritable, or even depressed? What can you do about it? People rarely go to the...
The Problem With To-Do Lists
Do you use to-do lists? Do you find it satisfying to check off the items on that list? Too satisfying perhaps? More than once I've found myself adding something I've already done to my daily list. I get to check it off then, you see. I get...
 
Reduce Stress and Enjoy More Sleep

If you suffer from insomnia of any kind, the chances are you don't need to be told that there's a significant connection between sleep problems like insomnia and stress. In fact, as cases of insomnia and related sleep problems increase, more and more people find themselves caught between the pressures and responsibilities of daily life and their desire for a good night's sleep.

The good news is that insomnia and stress don't have to go hand in hand. There are a variety of productive ways that you can reduce stress and increase your chances of getting a good night's sleep at the same time.

If you have already taken the basic steps necessary for a good night's sleep (the 5 steps to better sleep outlined in my previous article and published here), the chances are you're suffering from stress-induced insomnia, and it's time for you to take action. That's because anxiety of any kind has quantifiable physiological effects such as increasing your blood pressure, your heart rate and your body temperature – which in turn disrupt your body's natural propensity for sleep and disturb your body's nightly sleep functions. In other words, anxiety doesn't just reduce the amount of sleep you are able to get - it damages the quality of the sleep that you do enjoy.

Fortunately, you can reduce stress and improve your sleep fairly simply by undertaking some form of regular relaxation exercise. Depending upon your preference and your degree of stress, there are several different ways to improve your sleep quality through relaxation.

For some people all it takes to reduce stress is a warm bath and some sleep-promoting aromatherapy. Using calming aromatherapy candles or adding soothing essential oils to your bath are the perfect way to diffuse anxiety and induce the sleep you need after a long day.

If you find yourself suffering from more severe stress and insomnia, you may also want to try a guided relaxation or meditation exercise to promote a good night's sleep. This can be as simple as


spending fifteen to thirty minutes sitting comfortably in silence, or as involved as using a specially prepared CD or DVD for a more structured meditation that guides you gently towards sleep. Taking an afternoon yoga class or learning some deep breathing exercises are also excellent natural sleep remedies.

The best approach to including any sleep enhancing relaxation exercise (from sleep-inducing aromatherapy to guided meditation) is to try one approach for at least two weeks and see how you get on. Because your body responds best to routine – especially when it comes to sleep – this will give your sleep cycle a chance to properly adjust. If, after a couple of weeks you find that your chosen approach is having little effect, don’t despair. Simply try another approach until you find a method that works best for you.

It won’t take long for you to discover a relaxation exercise that suits your needs and the chances are you'll both reduce stress and be enjoying a long, restful night's sleep sooner, rather than later.

Copyright © 2005 Donald Saunders Help Me To Sleep Affiliates

About the Author

Donald Saunders is the author of a number of health related publications including:
"Help Me To Sleep - A Guide To Natural Sleep Remedies", "Jet Lag - An Alternative Approach", "Shift Work Insomnia" and "The Art of Meditation - A Guide To Meditation, Breathing and Relaxation Techniques"
For further details please visit Reduce Stress

 

Learning Meditation Home Page
Introduction to the basics of meditation and the reduction of stress.
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Meditation Room
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Meditation - Wikipedia, the free encyclopedia
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World Wide Online Meditation Center
Contains colorful, clear, concise meditation instruction on a variety of meditation methods from various spiritual teachings, plus tranquil meditation tapes ...
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The Transcendental Meditation (TM) Program - Official website. How ...
Meditation validated by over 600 scientific studies. The best meditation against stress. Online video! Personal instruction and lifetime follow-up.
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Vipassana Meditation Website
Homepage of the organization which offers Vipassana Meditation courses as taught by SN Goenka.
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Welcome to Meditation Mount
Meditation training programs and group meditation as a service to humanity. Worldwide organization based in Ojai, California.
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Guided meditations on mindfulness, peace, the 23rd Psalm, the way ...
Come into the present moment with this 10-minute mindfulness meditation narrated by ... Experience a flow of positive energy with this meditation on peace ...
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Meditation Station Presented By The Meditation Society Of America
Meditation Society of America's web site. Dedicated to sharing meditation techniques and concepts from all traditions.
www.meditationsociety.com
 
Wildmind | Learn Meditation Online
Wildmind provides a complete guide to simple meditation techniques.
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Meditation
An article By Dr Tom J. Chalko explaining the process and stressing the need for a spiritual teacher.
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Free Learn to Meditate, online meditation - Meditation Australia.
Details of activities, events, and classes in Wollongong University, Australia. Also offer a free online Meditation course.
meditation.org.au
 
Meditation, Home, what is meditation, types of meditation ...
Meditation Meditation is an alternative therapy. It can be broadly classified under the mind-body medicine. More and more doctors are prescribing meditation ...
1stholistic.com
 
Sivananda Yoga - Meditation
Introduction to the Official Web site of the Internationa Sivananda Yoga Vedanta Centers. Lots of information on Jnana Yoga, Bhakti Yoga, Raja Yoga, ...
www.sivananda.org
 
Stress Reducers: Articles index
yellow arrow button, Choose a Virtual Meditation Slide Show for Your ... yellow arrow button, Meditation and Relaxation: 20 Minutes A Day Can Make A ...
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Zen Mountain Monastery: Zen Meditation Instructions
Detailed instructions from Zen Mountain Monastery on how to practice Zen meditation.
www.mro.org
 
Meditation and concentration
meditation concentration ability. ... Online fire meditation use it and develop concentration ability; Online flash meditation look at the screen and ajust ...
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Siddha Yoga path - Gurumayi - Swami Muktananda founder
Under the guidance and teachings of Gurumayi Chidvilasananda, Siddha Yoga meditation students embrace the spiritual practices of yoga.
www.siddhayoga.org
 
Meditation Handbook
Survey of seven meditation techniques for beginners.
home.att.net
 
Healing Music|Meditation Music|Self Help products
Healing Products offers healing music for your Mind, Body & Soul at low prices. Use sound and music to heal and relax.
www.healingproducts.com
 
 

 
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