A good nights sleep

 One of the most popular workshops my group gives is on “How to get a good night's sleep”. Many seniors suffer from insomnia. Having insomnia can cause other issues as a person is deprived of the deep restful sleep needed. Once insomnia has been experienced, the best thing to do is address it quickly. However, many people self-diagnose, which is a mistake. Always check with your doctor if you are having problems with your sleep.

Here are some ideas that may help you move towards having good sleep hygiene which may allow you to sleep better.

Saying a mantra once the head hits the pillow, has been shown to be very effective. The simple mantra used in yoga is, “Om” Using the phrase Om repeatedly, does work for some people. As it is the only phrase repeated, it induces deep peace within the body, allowing it to drift off.

Many people prefer to come up with their own mantra, which has a deep meaning to them. Frequently they will journal their thoughts and narrow phrases down until finding the perfect one for their needs. An example of a personal mantra would be, “I am safe while drifting amongst the warmth and light.” Along with the mantra, music very low in the background is helpful for inducing sleep. The type of music used, should be something along the lines of Gregorian chanting. The repetitive nature of the music has a hypnotizing quality to it.

Making your own healing tea can be an enjoyable time, as you learn what mixtures work best for you. Even making tea just for general enjoyment, can turn into a bit of a hobby with…different pots, cups and special tea bags to fill with your choices. Herbal teas can certainly help with bouts of sleepless nights.

Magnesium helps your tense muscles to relax and has also been shown to combat stress. Both these issues can contribute to sleepless nights. Magnesium can be introduced in several ways. Having a warm bath before sleep is always good and why not try adding magnesium flakes to the bathwater. Your skin can absorb the magnesium and get it into the bloodstream. The other method to try is magnesium in capsule form. Make sure to read the prescribed dosages for males and females…as it differs.

If your natural melatonin production is off, it could be causing issues with your sleep. Melatonin is what the brain releases when we settle down for sleep and the variety of sleep stages we go through. When using melatonin capsules, take the lowest amount possible at first and watch for side effects before increasing the dosage. Taking melatonin can cause dizziness or headaches if the dosage is too high.