The older I get the more I realise the value of quality sleep. I have always fallen asleep easily but as stress, hormones, pain, media and busy schedules play havoc with our lives it can affect the quality of our sleep tremendously and in turn the quality of our life
I usually employ two strategies when it comes to a sound night's sleep. One is a bed of nails.
This incredible tool sent from the heavens has been a life saver on days when I feel stressed or on days where I spend more time than usual behind my computer screen.
I find it is the quickest and easiest way to drift off to a sounds night's sleep. Especially when I experience neck and back tension.
I love this mat by Yoke Wellness, eco friendly, locally made in the UK by an NHS nurse and Yogi it ticks all my boxes.
I would have never believed it if you said a bed of nails could help me sleep but there you go, I usually place it on my bed when I settle in to go to sleep. Fall soundly asleep and just slide it off the bed when I turn to my side during the night.
You can find the Yoke mat on Etsy through this link : https://tidd.ly/3QGKlDg
I get a commission if you decide to make a purchase through my links, at no cost to you.’ Aways grateful for the support through community. I only promote products I have tested or believe in. I hope you enjoy them as much as I do.
How Muscle Testing and The Chinese Wheel of 5 Elements can help you sleep?
The second strategy I employ is investigation into the subconscious as to why I am not sleeping well, or waking up during the night. In Chinese medicine we have 2 hour periods during which certain energy meridians linked to organs is optimal.
3–5 am: Lung Hand-Taiyin
5–7am: Large Intestine Hand-Yangming
7–9am: Stomach Foot Yangming
9–11am: Spleen Foot-Taiyin
11am–1pm: Heart Hand-Shaoyin
1–3pm: Small Intestine Hand-Taiyang
3–5pm: Bladder Foot-Taiyang
5–7pm: Kidney Foot-Shaoyin
7–9pm: Pericardium Hand-Jueyin
9–11pm: Triple Burner Hand-Shaoyang
11pm–1am: Gallbladder Foot-Shaoyang
1–3am: Liver Foot-Jueyin
Each organ links to a different meridian system. If for example you are waking up between 1 and 3 in the morning this links to your Liver Meridian - this could be an indication that there is an energy disturbance on this meridian. The roles of the liver include detoxification, protein synthesis, and the production of chemicals that help digest food. It is part of the digestive system. If the liver can not recuperate due to lack of sleep this function is prohibited in the body and can not only have physical but mental and emotional effects. The liver is particularly effected by stress. If you are feeling stressed, angry or frustrated this could all be an indication of Liver meridian.
So how do we clear this stagnant energy that habitually wakes us up between 1and 3am or 3 and 5am or even the habit of not being able to fall asleep easily?
Touch for Health and Neuro-Training Kinesiology is an incredible tool to shift stuck energy in the body that is preventing us from functionally dealing with stress and sleep disturbances.
If you habitually wake up at the same time or can't go to sleep easily or wake up not feeling rested is is our system telling you it needs help to interpret what is going on in the neurology and to assist the neurology with shifting mental, emotional or physical patterns that is not serving you.
For more information on kinesiology follow this link:
Want to book a consult to fix your sleep?
Herewith a bit more on good sleep routines from Kit Cassingham.
Top 4 Essentials for Quality Sleep in an Energized Life
One of the prime energy supporters in your life is sleep. Specifically, quality sleep. If it's not quality, the amount of sleep you get isn't as relevant as you might think. How do you rate your sleep quality? Do you sleep soundly throughout the night, toss and turn, or lay there thinking? Or something other? I'm a sound sleeper and always have been. In college I was baffled how classmates could complain of being insomniacs. The concept of not sleeping well was beyond me. I understand that better now, and am curious about sleep so I'm now on a quest to unravel the mystery of sound and quality sleep.
Science, medicine, and experience tell us there are mental and physical benefits of good sleep. It boosts your immune system, improves your mood, strengthens your resilience, regulates weight, and in general makes you a healthier person. Everybody wants quality sleep, regardless of how many hours they subscribe to as being a healthy amount of time. This article addresses the quality of the sleep only.
Some nights you don't fall asleep fast because you aren't tired, you're too tired, there are distractions in your brain or house (wherever you are sleeping on a given night), or you have biological issues (sleep apnea, heart arrhythmias, being too hungry or full) that keep you awake. Health issues are something you need to get your doctor's help on, the rest will be addressed here. What I've come up with from my research is there are things you can do all day to support a sound night's sleep. Furthermore, there are things you can at night that relate specifically to sleep, adding to what you do during the day, so you have quality sleep.
The Top 4 Essentials
1. Create a Bedtime Routine • a regular schedule of going to bed, and getting up • foster a dark, quiet, and cool room and sleep in a comfortable bed • remove distractions • quit working 90 minutes before bed • go to bed before you get your second wind; whether you are a lark or owl, there's a "natural" time for you to go to bed.
2. Clear your mind, manage your stress. Meditation, leisurely strolls, reading, and quiet music can help all of that. If you honor the suggestion to quit working at least 90 minutes before bedtime, your mind will have a chance to unwind and get in the groove of sleeping. Take that work ban one step further and initiate a blue-light ban two hours prior to bedtime; TVs, tablets, computers, and smartphones all generate blue light, though there are apps that change the light from blue to more of a yellow so that if you are on your devices near bedtime at least you don't have that bright, blue light that confuses the brain as to the time of day.
3. Don't eat too late or go to bed on an empty or full stomach. Avoid alcohol, nicotine, and caffeine in the evening too. Foods and nutrients that help you sleep include pumpkin seeds for the zinc which converts the brain chemicals tryptophan into serotonin, and magnesium which helps decrease cortisol, the stress hormone. There are more, but those two keep popping up so I'm passing them along.
4. Energize through the day with quality food, exercise (more than 2 hours before bed), and fresh air/sunshine. Yep, when you expend energy during the day it paves the way for a night of quality sleep.
Let's cover one more aspect of quality sleep: the amount of deep and light sleep you get. First, the technical explanation of sleep cycles. A good night's sleep consists of around five or six sleep cycles; each cycle lasts around 1.5 hours, and we need all five stages in order to wake up feeling rested and refreshed.
One cycle consists of the following stages:
• Stage 1 - This is when you feel drowsy, relaxed, and hover between being awake and nodding off.
• Stage 2 - At this stage you are in a deeper sleep, your body cools a bit, and you become detached from your surroundings.
• Stages 3 and 4 - These are the "deep sleep" stages. It's hard to wake up from deep sleep because this is when there is the lowest amount of activity in your body. This is when your body rebuilds itself, restores energy, and hormones are released. This is the holy grail, the stuff we all want enough of.
• Stage 5 - This is the REM (rapid eye movement), or "dream sleep", stage. We slip back into Stage 2 for a few minutes before entering REM.
The amount of deep sleep we need each night isn't clear, and maybe because there are too many definitions for the concept of deep sleep. Going with two simple sleep stages - deep and light sleep, further defined as times of less and more movement - I'm concluding that ideally 45 percent of your sleep should be deep for the best quality sleep. REM sleep, for this discussion, is included in the deep sleep category.
The bottom line really is how rested you feel when you wake up. Are you refreshed and renewed after your sleep? If so, maybe it doesn't matter to you how much of your sleep is deep and how much is light. If you don't get a quality night's sleep, experiment with the above suggestions until you find the formula that works for you. If you get quality sleep, consider experimenting with the above suggestions to see if your sleep improves and you get even more rest and renewal. Improve your mental and physical well being by getting quality sleep every night. Improve your quality of life with your quality of sleep. Improve your energy with quality sleep.
Article Source: https://EzineArticles.com/expert/Kit_Cassingham/386955