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Insomnia, or difficulty falling asleep, is a common problem that affects many people. It can be caused by a variety of factors, including stress, anxiety, depression, and certain medical conditions.
Here are 10 tips that may help you relax and fall asleep at bedtime:
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 Sleep problems are a common issue that many people experience at some point in their lives. These issues can range from difficulty falling asleep and staying asleep, to waking up frequently throughout the night, and feeling exhausted and groggy when waking up in the morning. These problems can have a significant impact on a person's quality of life, as well as their physical and mental health.
One effective way to address sleep problems is through the use of guided sleep meditation. This type of meditation involves listening to a guided meditation recording or following a guided meditation script, which helps to relax the mind and body and promote sleep. Guided sleep meditation can be particularly helpful for people who have trouble winding down at night or who have racing thoughts that prevent them from falling asleep. There are several ways in which guided sleep meditation can help someone sleep better. First, it can help to reduce stress and anxiety, which are common causes of sleep problems. When we are stressed or anxious, it can be difficult to relax and let go of our thoughts, which can make it hard to fall asleep. Guided sleep meditation can help to calm the mind and body, making it easier to relax and fall asleep. Second, guided sleep meditation can help to improve sleep quality by promoting relaxation and deepening sleep. When we are relaxed, our bodies are more likely to enter into a deeper sleep state, which is more restful and restorative. Guided sleep meditation can help to calm the body and mind, allowing us to enter into a deeper sleep state more easily. Finally, guided sleep meditation can help to improve sleep habits and routines. By setting aside time to practice guided sleep meditation regularly, we can establish a healthy sleep routine and create a more conducive environment for sleep. This can help to improve sleep quality and duration, as well as reduce the frequency of sleep problems. Overall, guided sleep meditation can be an effective way to address sleep problems and improve sleep quality. Whether you are struggling with difficulty falling asleep, waking up frequently throughout the night, or simply feeling exhausted and groggy when waking up in the morning, guided sleep meditation can help you sleep better and feel more rested and refreshed.  Sleep problems are a common issue that can affect people of all ages and can have serious consequences on overall health and well-being. Insomnia, difficulty falling or staying asleep, and restless sleep can all lead to fatigue, irritability, and difficulty concentrating, and can also have long-term effects on physical health.
One way to improve sleep and relaxation is through guided sleep meditation. Sleep meditation is a type of relaxation technique that involves focusing the mind and calming the body in order to fall asleep more easily. It can be helpful for individuals who have trouble winding down or who struggle with racing thoughts at night. Guided sleep meditation involves listening to a recorded meditation, often with a soothing voice guiding the listener through different relaxation techniques, such as deep breathing or visualization. These meditations may also include calming music or natural sounds, such as the sound of waves or rain, to help create a peaceful and relaxing atmosphere. One of the benefits of guided sleep meditation is that it can be customized to fit the individual needs of the listener. For example, some meditations may focus on relaxation techniques, while others may be geared towards managing stress or anxiety. This allows individuals to choose the type of meditation that best suits their needs and preferences. In addition to helping with sleep, guided sleep meditation can also have other benefits, such as reducing stress and anxiety, improving mood, and promoting overall well-being. It can be a valuable tool for individuals looking to improve their sleep quality and manage stress. Overall, guided sleep meditation (Tracks To Relax Sleep Meditations in particular) can be a helpful and effective way for individuals to relax their mind and body and get better quality sleep. Whether you are struggling with insomnia or just looking for ways to improve your sleep and relaxation, giving sleep meditation a try may be a worthwhile investment in your overall health and well-being. Do you have trouble sleeping at night? Are you looking for a way to get a better night's sleep without resorting to medication? If so, you may want to consider starting a meditation practice. Believe it or not, there is a link between meditation and melatonin – the hormone that helps regulate your sleep cycle. In this article, we will discuss the relationship between these two things and how meditation can help boost your natural sleep hormone. Melatonin is a hormone that is released in response to darkness. It helps regulate your body's natural sleep-wake cycle, and its production is regulated by the hypothalamus gland. When it gets dark outside, the hypothalamus sends signals to your brain to release melatonin, which causes you to feel sleepy. Most people experience an increase in melatonin production when it is dark outside, which is why it can be difficult to sleep during the day. Recent studies have indicated that meditation may help boost melatonin levels in the body by at least 22%! When you meditate, your body produces endorphins and serotonin, both of which reduce stress and anxiety while also promoting relaxation. This can lead to better sleep and an increase in melatonin production. Additionally, meditation can help to reduce inflammation throughout the body, which can also lead to higher levels of melatonin. Finally, meditation can help you get better quality sleep. When you meditate before bed, it promotes relaxation and decreases stress levels – both of which are essential for a good night's rest. Additionally, when you sleep better, your body is able to produce more melatonin and regulate its production more efficiently. So it becomes a virtuous cycle where meditating starts to lead to greater melatonin production, which helps you fall asleep faster, which leads to better sleep and more melatonin production. In conclusion, meditation can help boost your natural melatonin production and improve the quality of your sleep. If you are looking for a way to get a better night's sleep without medication, consider starting a regular meditation practice. With consistent practice, you may find that your sleep improves and that your body is better able to regulate its melatonin production. Good luck!  Jennifer Hardy Jennifer is a stay at home mom with 2 kids, who is an active contributor to SleepingBetter.co. She has been researching sleep science for years and is all about creating the perfect sleep sanctuary for herself because she knows how powerful good sleep can be on your health and beauty. She loves reviewing everything from comfortable pillows to the best mattresses.  Sleep is an integral part of our daily lives, and yet many of us have trouble falling asleep. This can be incredibly disruptive, leading to fatigue, irritability and difficulty concentrating during our waking hours. The challenges this creates in our day-to-day lives can be far-reaching.
For example, when we don’t get enough sleep, our physical health can suffer. Poor sleep can lead to a weakened immune system, weight gain, and an increased risk of chronic illnesses. It can also increase the likelihood of accidents and injuries, as our alertness and reaction time can be impaired. On a mental level, sleep deprivation can cause cognitive problems, such as difficulty focusing and remembering information. It can also lead to mood disturbances and an increased risk of depression and anxiety. All of this can make it difficult to function well in our daily lives, both at work and in our relationships. Fortunately, there are solutions to this problem. The most important one is to establish a regular sleep schedule, going to bed and waking up at the same time each day. Additionally, it’s important to turn off the screen on electronic devices at least an hour before bedtime, as the blue light emitted from these devices can interfere with our circadian rhythms, or where your Ocusleep Glasses to block blue light before bedtime. To help you fall asleep quickly, many people find that our Guided Sleep Meditations help them relax and drift off quickly by quieting their mind and helping them relax deeply. Listen to one of our Free Sleep Meditations and discover how Tracks To Relax can help you sleep better tonight. What are affirmations? Affirmations are positive statements used to help overcome negative and destructive thought patterns. They can be simple and general, or more specific and tailored to an individual's needs. They combat unhelpful self-talk with the goal of building self esteem and increasing motivation. Does using affirmations actually work? Although you may be skeptical of the efficacy of positive affirmations, there is a surprising amount of evidence leading scientists to believe in their power. If something feels silly, but it works, is it still silly? Part of the reason why positive affirmations are effective is due to something called neuroplasticity. Simply put, this is the brain's ability to change and adapt neural pathways in response to learned behaviours. Think of it like exercising the parts of your brain that help you to develop confidence, gratitude and a positive attitude. Another reason why affirmations are effective is because when you state your goals and intentions, you are more likely to search for the proof that those goals are being reached. You pay more attention to the small changes and that helps us to build resiliency. This keeps us on track when reaching our personal goals as it keeps it in our mind and lets us recognize our progress. Positive affirmations help reduce our stress by helping to change the way we talk to ourselves. When we challenge our negative self talk, we are telling ourselves that we do not deserve to be spoken to in this way. With time, we find ourselves less likely to engage in negative self talk in the first place. Can you imagine what you could do with the energy you saved if you didn't spend that time worrying, doubting yourself or ruminating on pessimistic thoughts? How do I get started? When getting started with positive self affirmations, there isn't just one correct way. You can try one thing and if it doesn't work for you, there are lots of other ways to incorporate them into your daily routine. For instance you can:
What are some examples? If you're having trouble knowing where to start or which affirmations will work best for you, here are a few examples. Now remember, you can tailor them towards your own specific needs or situation.
Resources
Moore, C. (2019, March 4). Positive Daily Affirmations: Is There Science Behind It? PositivePsychology.com. https://positivepsychology.com/daily-affirmations/ The Science Behind Positive Affirmations. (2021, February 4). Third Space. https://www.thirdspace.london/this-space/2021/02/the-science-behind-positive-affirmations/#:~:text=It%20fires%20up%20your%20neural Do Affirmations Work? Yes, but There’s a Catch. (2020, September 1). Healthline. https://www.healthline.com/health/mental-health/do-affirmations-work#how-they-work  Sleep stages are an important part of our overall sleep health. In order to feel well rested we need to make sure we are getting enough of both REM (Rapid Eye Movement) and Deep Sleep. When we do not get enough of these stages of our sleep cycles, it can lead to brain fog. It can also exacerbate physical and mental health difficulties since we are not giving our brain and body the time to repair and renew itself. Deep Sleep Deep sleep is important because it allows your body to heal and grow as it works to repair your physical body. It is important for keeping your immune system functioning correctly and regulation of hormones. It helps to replenish your body and your energy for the next day. It is also important for learning and memory, as well as overall cognitive function. REM Sleep REM sleep is critically important for your mental health. This is the stage of sleep where people dream and experience emotional processing. It is a critical part of healthy brain development as this is the stage where we work on consolidating our memories from the day. This sleep stage helps us to get our bodies ready to wake up for the day and is the lightest sleep stage. When you do not get enough REM sleep, you may find it particularly difficult to wake up and may feel groggy and less rested despite the amount of sleep you may have gotten. What happens if you do not get enough of these sleep stages? When you don't get an adequate amount of quality sleep you may experience concentration issues, you may find yourself more forgetful than normal and over time you may contribute to chronic health conditions. If you find yourself in a sleep debt, where you are deprived of these restorative stages over an extended period of time it can be difficult to "catch up", but there are things you can do to help improve the quality of your sleep. How can I help improve the quality of my sleep?
If you find that these changes are not helping to improve the quality of your sleep or if your symptoms are causing you to have difficulty functioning on a daily basis, please speak to your doctor for additional assistance. We are not medical health professionals and something more may be hindering your sleep abilities. It's important to speak with a professional if you believe that your health is being affected. Resources Stages of Sleep: What Happens in a Sleep Cycle. (2021, December 2). Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep#:~:text=Sleep%20stages%20are%20important%20because Deep Sleep: What it is and How Much You Need. (2021, December 2). Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep/deep-sleep REM Sleep: Why is it important? (n.d.). American Sleep Association. https://www.sleepassociation.org/about-sleep/stages-of-sleep/rem-sleep/ Summer, J. (2021, December 16). REM Sleep: What It Is and Why It Matters. Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep/rem-sleep National Institute of Neurological Disorders and Stroke. (2019). Brain Basics: Understanding Sleep. Nih.gov. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep  Written By Jamie Benjamin Healthy sleeping habits will make a world of difference to just about everything in your life. Proper rest will allow you to deal with stress and challenges far more effectively, and will give you the energy you need to achieve your goals. However, it isn’t just about the amount of sleep you get. You also need good-quality sleep every night. In this article, we’ll explore how to set yourself up to get the right sleep for your body. Set Your Internal Clock Through Consistency All of our bodies have an internal clock, which is why we find it so disorienting when we travel to a different time zone. If you can go to bed and get out of bed at the same time every day, you’ll be setting your body clock. Your brain will know when it’s time to shut down and get ready to sleep. It will also know when it’s expected to wake up and get ready for the day ahead. The key to this is consistency. You need to stick to these hours—or as close to them as possible—even over the weekend. If you’ve had a poor night’s sleep, you should still get up at the same time in the morning to reinforce the message for your internal clock. Reduce Your Intake Of Sleep-Interfering Stimulants Food and drink we enjoy in our everyday life, like coffee, tea, and chocolate, can easily keep us awake. They contain stimulants like caffeine and sugar that aren’t necessarily bad for you, but they do stimulate your brain. If you ingest them too close to your bedtime--within four to six hours—they may prevent you from falling asleep. You should also consider making your evening meal lighter and earlier. If you’re still digesting food when you go to bed, it can be difficult to fall asleep. The heavier the meal, the longer it will take to digest, and the more likely it is to cause indigestion too. Establish a Pre-Sleep Routine Our bodies and minds love a routine. Human beings are, after all, creatures of habit. To prepare yourself for sleep, you can set a routine that relaxes you and tells your mind that it’s time to slow down and switch off for the day. This can include taking a bath, reading a book, and drinking hot chamomile tea or warm milk. You should absolutely avoid doing anything like work or exercise that gets your heart rate up. Even having a heated conversation, whether good or bad, can interrupt your body’s preparation for sleep.  Update Your Bedroom Where you sleep is just as important as how you prepare for sleep. If your bedroom is too busy, crowded, loud, or stimulating, you may have difficulty getting your mind to switch off and your body to relax. Take a look around your bedroom and see if there’s anything that could interfere with your sleep. Noises that are either constant or loud, light from inside or out, high or low temperature, and even your mattress and bedding are all factors. Once you’ve identified the issues, go about fixing them. For external noise, listening to a guided sleep meditation, a white noise machine or using ear plugs can help reduce or eliminate it. For light, consider blackout curtains, (the heavy fabric will also help with noise reduction) or wear a sleep mask over your eyes. It’s important to look at the tech and devices you have in your room. TVs, tablets, mobile phones, and even a smartwatch can keep you awake because of notifications, machine humming, or display lights. If you can remove them entirely, or remove them from sight when you’re in bed, you’ll likely have a better night’s sleep. The temperature of your room can affect how well you sleep, as can your beddings. You may struggle to sleep if your room is too hot, and you won’t be able to relax fully if you’re constantly cold as well. Ensure you have proper ventilation or heating and that your duvet is thick or thin enough to regulate your temperature correctly. Your mattress should also be firm and offer adequate support, and it’s important that you have the right type for your body. It may hurt your back if it’s too soft, and you may struggle to get comfortable if it’s too hard. Understand The Impact Of Natural And Artificial Light Light has a major impact on our bodies and brains—both natural light and artificial. Instinctually, we’re more awake during daylight and grow tired when the sun goes down. Artificial light can simulate this same instinctual reaction, affecting our ability to understand when to go to sleep naturally. Computer screens, smartphones, and televisions can all keep our brains awake simply because of the light they emit. Part of your pre-sleep routine should be to switch off screens and start reducing the amount of light around you. It’s good to switch off the main lights in the room and have a softer light source from a bedside lamp just before you go to sleep. If you’re tired during the day, you can give your body a jolt of daylight to help you stay awake. Take a quick break during your lunch hour or afternoon coffee time to go and stand outside. This exposure to sunlight will help stimulate your mind to keep on working.  Don’t Force Sleep
A huge hindrance to a good night’s rest is trying to force the issue. We can lie in bed for hours worrying about why we’re still awake, tossing and turning to get comfortable, to no avail. All this does is raise your anxiety levels, which will always prevent you from falling asleep. If you haven’t fallen asleep within 20 minutes of switching off your light and settling down, don’t try and force yourself to do so. Instead, do something relaxing that can distract your mind from the fact that you aren’t sleeping. However, make sure that it’s not an activity that will wake you up by stimulating your body or mind. The key is to stay relaxed until you’re feeling tired enough to stop what you’re doing and drift off to sleep. By maintaining healthy sleep habits, you’ll feel more refreshed upon waking and be more productive during the day. You’ll reduce your stress levels significantly as well. Cultivating a healthy sleep routine is an important part of your well-being, and it’s worth the effort.  Wow it's almost fall already and there's not end in sight to this Covid-19 Pandemic. It's no wonder people are stressed out and need help falling asleep. The moment people close their eyes their mind probably starts racing and gets filled with all the worries and anxiety that this situation has brought into our lives. We've had a lot of positive feedback from listeners who say that our Guided Sleep Meditations help them forget about all this for awhile so they can get the sleep they need. That's one of the reasons we create our meditations, to make people's lives a little bit easier, no matter the circumstances and help them reduce stress and stay rested. Recently we added a new subscription option for our Premium Content by making it available on the Super Cast platform. Super Cast is a premium podcast subscription site that allows us to offer our premium content based on monthly subscriptions. When you subscribe to our premium podcast on Super Cast you receive a Private RSS Feed containing our premium sleep meditation that you can add to your favourite podcast player. One nice thing about this service is that you can add the feed to the podcast player of your choice by simply clicking on the link in the email you receive when you join. A wide variety of Podcast Players are supported by the Super Cast Platform (see the list below), and as new sleep meditations are released, the show up in the player automatically. Two subscription levels are available, Premium which offers about 128 sleep meditations and Premium Plus which offers over 160 sessions. Premium subscribers will receive 2 new meditations each month and Premium Plus will receive 4. If you're interested in subscribing to Tracks To Relax Premium you can start a 3 day free trial on Super Cast by Clicking Here. We should also mention that our subscribers on Patreon have a similar option and also receive a Priave RSS Feed, the main difference is that on Patreon, you'll need to copy the feed address and manually add it to your favourite podcast player. Patreon subscriptions start at just $2 with our Bronze level (1 new session a month) and a Silver ($5) and Gold ($10) level are also available. With patreon you also have the option of paying annually and saving 10% which is nice if you plan on listening for awhile and don't want to miss any new releases. If you're not already a patron, you can learn more by clicking here.  Podcast apps that work with Private Rss Feeds Sleep is a corner stone of good health! The better you sleep the better you feel. The better you feel the more energy you have to achieve your goals, no matter how big or small they are. If you're not getting the quality sleep you deserve, then you owe it to yourself to give Tracks To Relax a try. You can start listening for free HERE and if you like what you're hearing then we hope you'll join our online family by becoming a Patron and getting access to many more sleep meditation sessions. |
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