How to overcome insomnia in a simple and effective way
Hello,
In this article you will discover one of the secrets to make your sleep much easier.
I invite you to read this article to the end.
When we talk about sleep and insomnia, I immediately think of the brain, because it manages the primary needs, the physiological needs of the body: eating, drinking, sleeping and being in relationship with others. These are the four primary needs of every human being.
All sleep disorders are directly related to your reptilian brain: (we say that we have a brain it's true but in fact we have several parts of the brain in the same way that we have several parts of the body, we have a very old part of our brain this brain there and well it's our automatic brain it's our archaic brain, it's our brain of survival, this brain there it has only one mission for you it's to protect your body in permanence).
But the question is why can't you sleep? Why do you have repeated insomnia? Why does your reptilian brain prevent you from sleeping even though you are exhausted?
The answer is simple your reptilian brain (unconscious brain) perceives an immediate danger in your environment, this generates stress which corresponds to the release of hormones such as cortisol or adrenaline, these are the hormones that prevent you from sleeping and keep you awake.
But why does the reptilian brain keep you awake when you are tired and exhausted? Simply because this brain has a basic function when faced with danger: flight or fight. In concrete terms, your reptilian brain expects you to react either by fleeing the danger or by fighting it to eliminate it; as long as it perceives a stress, it will not be able to let you sleep.
But the problem is that you do not necessarily know what keeps you in this state of stress, often people with insomnia do not understand why they can not sleep when they are tired and exhausted. Sometimes they even have to resort to medication to force them to sleep, yet the solution is simple: just eliminate the danger and stress, then your reptilian brain will instantly send you into a deep sleep.
One of the main causes of insomnia for the majority of people is a disturbance of your circadian rhythm, that is to say your internal clock, the one that rhythms your whole day, that is to say your waking, your activity and your sleep. This internal clock is directly linked to the sunlight, normally in an ideal world the human being should wake up at sunrise and go to sleep a few hours after sunset. But unfortunately we no longer live in rhythm with nature; we live in a completely different way.
After sunset we spend hours on our phone screens, TV screens and computer screens, this light also called artificial blue light keeps you awake when normally your brain should be producing sleep hormones like Melatonin, but in the presence of artificial light no sleep hormone is secreted.
Normally the brain takes about three to four hours to secrete enough sleep hormones to sleep well.
The brain begins its preparation for sleep at the very moment when the sunlight disappears, i.e. when night falls, for example if night falls at 7 p.m. then the ideal time to go to sleep will be three to four hours later, i.e. 10 to 11 p.m. when the level of melatonin is ideal. But if you continue to stimulate your brain by looking at bright screens you will go to bed without melatonin, and you will not be able to fall asleep. You will have to wait three to four hours to fall asleep while your brain produces a minimum of melatonin.
For example, let's imagine the person who looks at his computer or his cell phone until 11 pm or midnight, his brain will really rest only three to four hours later, this person enters a restful sleep around 2 to 3 am that is to say a few hours before having to wake up! Repeat this several days, several weeks, several months, the person will surely fall into a state of chronic fatigue which leads him/her straight to depression.
The first solution to implement is to eliminate all artificial light two to three hours before going to sleep. I know this is not easy because we are so addicted to our phones and computers that it is perhaps the most difficult thing to do. For some people the digital world has become a real addiction that unfortunately promotes insomnia and fatigue.
But please try for a month; give yourself the chance or rather: give your reptilian brain a chance to produce enough sleep hormones to be able to fall asleep and recover. Spend all day on your screens if you want but as soon as night falls be strict with yourself and stop all lighted screens, do something else: read, cook, talk with your family, do whatever you want but no lighted screens. Of course, use dimmed lights at home to promote the production of melatonin.
This was the first and most common sleep blockage. But there are many others, such as stress also coming from your gut (the body's second brain). If you've been eating inflammatory foods all day, chances are it will disrupt your sleep at night and even keep you awake.
Finally, the pillar of sleep, the basis of rest, is undoubtedly your breathing. Your breathing is directly linked to your reptilian brain and to all your stress management.
So, before going to sleep, don't hesitate to become aware of your breathing and let go. You will see, you will relax and unwind very quickly. This technique greatly favors sleep, but I strongly advise you to couple it with turning off all lights as soon as night falls because it is really your sleep hormones like melatonin that will put you into a restful sleep by putting your brain on pause.
If you sleep superficially with your mind still spinning you will wake up completely tired.
So to summarize: To overcome insomnia, turn off artificial lights at night, eat healthy and natural food, and do conscious breathing exercises.
Soon we will see in other articles, the most effective breathing methods to calm your body and mind by voluntarily reducing your stress level.
