The Secret To Falling Asleep When You're Seriously Stressed

The two key steps to falling asleep: relaxing your body and shutting down a busy mind.

That means you need to detach yourself from the stressors of the day. Stress elevates all your body’s functions. And the very thought of what you have left undone from the day can trigger the release of stress hormones such as cortisol, elevating your heart rate, blood pressure, breathing, and body temperature. In fact, it's the release of cortisol in the early morning hours that signals the brain to “wake up” for the day. This is the last signal you want to be sending your brain in the evening hours before sleep.

I recommend setting aside an hour in the evening, a few hours ahead of bedtime, to make two lists. One list is for your unfinished business from the day, and a second will be your "to do” list for the next. Then, make a contract with yourself to end all work for the night. Say out loud, “I am done for today. I will start again tomorrow.”

As a Ph.D. diplomate of the American Board of Sleep Medicine, I've devoted 35 years to the study of human sleep and clinical sleep disorders. Here are some of my favorite tips for winding down and shutting down your mind for sleep.

How to relax your body before sleep:

The final hour before bedtime is time for you to relax. Let’s start with four easy strategies to physically relax the body:

1. Turn off the gadgets. 

Stop texting on your cellphone, stop sending and answering emails on your computer, and turn these devices off for the night. You should also turn off your TV at least an hour before sleep.

2. Try light yoga or Pilates stretches.

Gentle movement that ends in quiet meditation is fine before bedtime if it helps you relax your body and mind.

3. Pamper yourself.

Consider a long, hot bath or shower. The warm water will achieve two objectives: It will relax you as well as artificially raise your body temperature so it will fall quickly and trigger a rapid sleep onset if you go to bed afterward. Use a soothing lavender bath or shower gel and a scented body lotion if you enjoy aromatherapy.

4. Keep your feet warm.

You won't fall asleep with cold feet because your body temperature is not dropping. If your feet are cold, wear heated booties or socks to bed. Heating your feet will force your body temperature to drop quickly and trigger sleep onset.

How to shut down your mind before sleep:

After relaxing the body, it's time to calm your busy mind. Here's what I recommend:

1. Put on a relaxing guided meditation or nature sounds.

Make a 30- to 60-minute playlist. The best nature sounds are ocean waves or falling rain. Our brains are wired to attend to novelty. So, the continuous in-and-out rush of waves against a shoreline is very similar to a normal, slow breathing cycle, which will only occupy the brain’s attention for a short time before being ignored, allowing you to drift off to sleep. Your “thinking” brain literally gets bored and shuts down so you can fall asleep.

Don’t listen to an audiobook, as this will hold your brain’s attention.

2. Practice mindful breathing.

This is very important because the minute you shut off the lights for sleep, your mind is going to start up again. As long as your brain stays active thinking and worrying about what you did not get done or what you need to do the following day, you will not fall asleep. Focus your attention on controlling your breath.

Close your eyes, place your right hand on your abdomen. You want to feel your abdomen expand as you slowly inhale. Take a deep breath and visualize a balloon filling with air. Pause at the top of the breath and then exhale slowly while visualizing the air being let out of the inflated balloon. Since slowing your exhalation is easiest for most people, focus your mind on making your exhalation longer than your inhalation. Repeat this process several times until you feel your breath has slowed and your body feels relaxed. Then just breathe normally.

You can use this same mindful breathing practice in an upright position anytime during the day when you feel yourself becoming anxious or stressed out. Simply concentrate on slowing your exhalation, which will automatically slow your next inhalation. As you slow down your breath, your heart rate will also slow down and you will calm down.

3. Play white noise while you sleep. 

A simple white noise sound generator in the bedroom helps to keep your mind quiet in the middle of the night and masks disruptive outside noise. Our brains are designed to wake us up if there is any sudden or intermittent noise in our sleeping environment. A white noise sound generator emits a continuous background hum—similar to the background hum of a humidifier, a fan, an ionizer, or a diffuser.

Inexpensive “white noise” sleep sound machines are available through multiple vendors, such as Hammacher Schlemmer and Homedco. White noise sound generators are a must for night shift workers who sleep during the day.

The bottom line: Neither a tense, stressed-out body nor a busy mind are conducive to sleep. Adopt these nighttime rituals to chill out, shut down, and sleep peacefully through the night.

Author: Deborah E. Sewitch, PhD, CPC

Source: https://www.mindbodygreen.com/0-25620/the-secret-to-falling-asleep-when-youre-seriously-stressed.html?mbg_mcid=777:5e28ca048b58b00e806e042c:ot:5c2ceb809799ec3cc639acbb:1&mbg_hash=635e26e5387a87c8ed9b9381eeee247e&utm_source=mbg&utm_medium=email&utm_campaign=daily_v2_20200123

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8 Health Benefits Of Yoga That Can Change Your Life

We often hear about the wonders of yoga.  But with how much people rave about it, its benefits can seem exaggerated. Is it worth it? Are there really that many good results?

Surprisingly, even the most extreme accounts of yoga-based success aren’t too far fetched. In fact, this discipline promises countless different positive results. Even if you don’t receive all of them, you’re likely to benefit in several ways. This usefulness is due in part to the fact that it is an excellent form of physical activity, but also for its specific style of exercise.

So, what can you expect from practicing yoga?

HERE ARE 8 HEALTH BENEFITS OF YOGA THAT CAN CHANGE YOUR LIFE

1.    MIGRAINES

Every year, approximately 1 in 7 people in the United States will experience migraines. Though science classifies these headaches, they are much more severe and usually require medication-based treatment.

According to recent research, yoga can lead to reduced frequencies, intensities, and even pain levels of headaches and migraines. This relief may be because yoga can stimulate the vagus nerve in the body. And that links back to migraine reduction.

A 2007 study entitled “Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial” saw 72 migraine patients split up into self-care and yoga therapy groups. After three months, those who did yoga experienced significant reductions in the severity of their migraines.

In 2014, scientists published a study called “Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.”

This study found that among 60 migraine patients, those who did yoga experienced less frequent and intense migraines than those who went through conventional care.

2.    CARDIOVASCULAR HEALTH

If your heart isn’t healthy, the chances are that the rest of your body isn’t healthy, either. The heart’s condition is crucial to your overall wellbeing. As such, a benefit for your cardiovascular system can easily be a benefit for your entire body.

Yoga has a positive effect on blood pressure and heart health, reducing cardiovascular disease risk. Research findings include:

One study from 2003 entitled “Effect of yoga on the cardiovascular system in subjects above 40 years” found that those aged 40 and over who continually and consistently practiced yoga for five years had a more positive pulse rate and blood pressure.

A 2009 study entitled “Beneficial effects of yoga lifestyle on reversibility of ischaemic heart disease: caring heart project of International Board of Yoga” indicated that among 113 heart disease patients, those who made lifestyle changes involving a healthier diet and one year of yoga experienced decrease by 26% of their body’s bad cholesterol content. 47% of the participants who did yoga also had their heart disease stop progressing.

Yoga can minimize stress, and according to a 2014 study called “Stress and atherosclerotic cardiovascular disease,” stress reduction and management can significantly reduce heart disease risk.

3.    CHRONIC PAIN

Millions of people all around the globe deal with chronic pain, whether idiopathic or as a symptom of a disorder or disease like arthritis. Though there is a lot more research that needs to be done before any definitive conclusions regarding this problem can be done, a decent number of studies show that yoga can aid pain symptoms.

One study from 1998 called “Yoga-based intervention for carpal tunnel syndrome: a randomized trial” had 42 carpal tunnel syndrome patients split into two groups. One group received wrist splints, and the other did yoga. After eight weeks, they found that yogis had lower pain levels and increased wrist function.

A more modern study from 2005 entitled “Iyengar yoga for treating symptoms of osteoarthritis of the knees: a pilot study” showed that yoga could have positive effects on knee function. The practice successfully decreased levels of pain and widened physical motion in osteoarthritis patients.

4.    BALANCE AND FLEXIBILITY

If you’ve ever tried yoga, you’ll know that it requires a significant amount of flexibility and balance. As such, it’s not difficult to imagine that if you perform poses that focus on these areas, you may be able to increase your balance and flexibility – and science supports this. Here are some research findings.

A study from 2014 called “Flexibility of the elderly after a one-year practice of yoga and calisthenics”involved 66 elderly individuals. They were split into groups and told to either practice calisthenics or yoga. A year later, the group that did yoga was a whopping four times more flexible than the other group.

In 2016, a study with the title “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes” was released. It revealed that after ten weeks of practice, a significant improvement in balance and flexibility could be seen among 26 male athletes of college-age.

There was also a 2013 study entitled “A 12-week Iyengar yoga program improved balance and mobility in older community-dwelling people: a pilot randomized controlled trial”. This study found that older adults could experience bolstered mobility and balance if they performed this exercise.

5.    DEPRESSION

Yoga can reduce cortisol levels in the body. Cortisol is a stress hormone that, when produced in excess, can limit the production of the positive hormone serotonin. This is likely why yoga connects with the reduction of depressive symptoms.

Plenty of studies suggest that yoga boosts positive thinking and reduces the severity of depression. Those who practice it have often been found to have lower cortisol levels as well as lower adrenocorticotropic hormone (ACTH) levels. ACTH is a type of hormone that is typically responsible for cortisol production and release.

It is worth noting that yoga alone may not be able to treat severe depression adequately. It is, however, recommended alongside other forms of depressive disorder treatment, such as therapy or medication.

On that note, if a calmer activity isn’t your thing, plenty of physical activity and exercise options aid depressive symptoms. However, this particular practice has the most research put into it. Therefore, this might be the most reliable option.

6.    ANXIETY

Many people who practice this ancient exer ise likely associate it with serenity or peacefulness. Though it seems like a bit of a cliché, there’s a lot of truth to that. In fact, there are plenty of individuals who use yoga as a tool for managing anxiety, with excellent results for positive thinking.

Research seems to agree, too. A study published in 2009 with the name “Effects of yoga on depression and anxiety of women” revealed that women who practice yoga classes two times every week wind up experiencing decreased anxiety. (However, this study was tiny with just 34 participants.)

But it’s not just “ordinary” anxiety that yoga may help. Trauma-based anxiety from post-traumatic stress disorder, or PTSD, can also be aided by yoga. According to 2014’s study “Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial,” more than half of women with PTSD who do yoga once a week wind up no longer meeting the minimum criteria for PTSD at all.

7.    INFLAMMATION

Inflammation is a complex subject. On the one hand, it triggers to help heal the body. On the other, chronic inflammation in excess is likely to lead to a wide range of conditions, including:

• Cancer
• Heart disease
• Diabetes
• Polycystic ovary syndrome
• Bowel disease

Doctors use inflammatory markers of all kinds to detect excess inflammation. And, they use the indicators to conduct research linking inflammation to practicing this exercise.

One study conducted in 2015 and called “Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise” took 218 individuals and split them into groups. One group did not do yoga, while the other group consisted of regular yoga practitioners.

After performing strenuous and moderate physical activity, designed to put the body under stress, those who did yoga often had fewer inflammatory markers. However, this may be due to their overall fitness level.

Scientists published another study in 2014 on breast cancer survivors. Titled “Yoga reduces inflammatory signaling in fatigued breast cancer survivors: a randomized controlled trial,” it revealed that these cancer survivors would experience fewer inflammatory markers after practicing yoga for 12 weeks.

8.    SLEEP QUALITY

Many, many things result when you have a poor quality of sleep. Indeed, the condition can affect your entire body and increase the risks of:

• Depression
• Obesity
• High blood pressure

However, studies indicate that this exercise may be capable of improving sleep and treating insomnia.

In 2014, the study “Effects of Hatha yoga and Omkar meditation on cardiorespiratory performance, psychologic profile, and melatonin secretion” was published. It showed that yoga could boost the production of melatonin, a hormone that regulates the sleep-wake cycle. Do note, though, that more research is needed before this is definitively confirmed.

A 2005 study entitled “Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population” took 69 participants of senior age and divided them into three groups. One group received an herbal infusion, another practiced yoga, and the final was a control group. Those doing yoga were able to sleep faster and longer, allowing for a more well-rested feeling come morning.

Patients with lymphoma are less likely to experience disturbances while they sleep. Additionally, they may also have longer and more positive sleep overall. This is according to the 2004 study “Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphoma.”

Of course, it is worth noting that many kinds of exercise can help you fall asleep more quickly as you are burning calories during the day as you go. As such, if you are dealing with insomnia and don’t want to do yoga, and kind of physical activity will likely help you to some degree.

FINAL THOUGHTS ON ADOPTING YOGA INTO YOUR LIFE

Yoga is an excellent form of exercise. It is gentle yet challenging and promises plenty of benefits, with many personal accounts of positive results from around the world. Although many people make fun of it, its ability to bolster health makes it a worthy endeavor. If you’ve never tried it, why not give it a go? You never know – it might just change your life!

Source: https://www.powerofpositivity.com/8-health-benefits-of-yoga-that-can-change-your-life/

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How to find your Flow – and why it’s important

Athletes, artists, actors, writers and musicians know what Flow means. In a state of Flow, time seems to stand still as they execute that effortless move. ‘Become’ a character in a play. Express themselves in words, music or artistic medium.  The results are always transcending and awe-inspiring. Rippling outwards to touch the rest of us with wonder and excitement. 

But I’m not a musician, artist or athlete,” I hear you say. Can ordinary folks like you and me experience Flow? Absolutely. In fact, finding one’s flow, greatly increases our happiness and life satisfaction – not to mention our mental and physical health. 

You see, the science of positive psychology and human flourishing is also backed by the study of 80 and 90 year olds in Okinawa, Japan – one of the leading ‘Blue Zone’ places in the world. These elderly folks were already living ‘in Flow’ long before science caught up with them.

Flow and ‘Ikigai’

To them, Flow is another word for ‘Ikigai’ – a Japanese word which translates roughly to – a reason for being, encompassing joy. A sense of purpose and meaning. A feeling of well-being derived from the realization of hopes and expectations.

As living embodiments of Flow and Ikigai, these elderly folks find meaning and purpose by tending to their small farms and daily chores, becoming active members of their community, exercising, catching up with friends and loved ones daily, eating in moderation, going to bed early, singing, playing musical instruments and dancing. 

Most of us have lost touch with this simple and uncomplicated way of living, in our pursuit of happiness through external rewards like money, possessions, power and position. But when you feel depressed, anxious, burnt-out, frustrated, defeated, lost, alone and stressed out, chances are you’ve moved far away from the source of your well-being – your Flow and Ikigai. You don’t have to move to Okinawa to find your Flow. You need to look within and ask yourselves these crucial questions:

Why am I here?

Our schools train us to become good students, but they don’t train us to understand our deepest needs and motivations. As a result, most of us fail to define our ‘Why’ and end up living lives that we did not choose. We don’t know who we areOn the other hand, knowing your ‘Why’ means having a deep sense of conviction, passion and purpose about your reason for being. According to author and speaker Simon Sinek, it’s like having an internal compass that directs your path, sustains you and gives you a mission throughout your lifetime. 

What keeps me focused and engaged?

One clue to finding your ‘Why’ is to know what makes you feel glad to be alive. Are you exercising your skills and talents to make a difference? Any kind of activity counts. It could be helping out at an animal shelter, cooking, writing, managing a project, raising funds, public speaking or whatever. The activities that you love and are naturally good at, are keys to finding your Flow. Incorporate them into your daily, weekly or monthly routines. Or start a business and new career that puts you in Flow every day. 

Who do I love to be with?

Studies have found that true happiness is not found in the possessions we own and the money we make. What matters is the strength of our relationships with our loved ones, friends and community. Social isolation and loneliness are the top predictors of depression, addiction and suicide. Flow happens when we take the time to laugh, play and enjoy meaningful conversations and activities with our friends, pets and loved ones. If this is missing in your life because of work and other commitments, seek help. Redress the imbalance before it’s too late.

When do I Pause?

How comfortable are you about stillness and doing nothing? In our success-at all-costs driven lives, it’s important to hit your ‘Pause’ button. A ‘Pause’ means taking a few moments to drop your to-do lists in order to appreciate the present and express gratitude. The Okinawans do this by spending time outdoors enjoying Nature. I do this by talking long walks. During your ‘pause,’ listen to music that inspires you, meditate, pray or just relax with deep breathing and yoga. Purposely spending time each day to be still (with no distractions) actually prepares you for Flow. 

Flow ultimately, comes from the inside. It’s a potential that all of us are born with, but few ever take the trouble to find. It means following the song in your heart and living with purpose and intention – without measuring yourself against others or feeling pressured to meet their standards. 

Interested to know how you can Flow?

 Author: Elsa Lim

Source: http://elsalim.sg/2020/01/06/how-to-find-your-flow-and-why-its-important/

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3 Ways Exercise Reconfigures The Brain To Help You Find Joy & Purpose

According to prolific author and lecturer at Stanford University Kelly McGonigal, Ph.D., mindful movement can quite literally reconfigure the brain. She sits down with me on this episode of the mindbodygreen podcast to discuss her new book, The Joy of Movement, and explains how movement can change the neurochemistry of our brains.

Most of us recall that familiar rush of endorphins when thinking about the relationship between working out and happiness. But, says McGonigal, there are plenty of other ways movement can create true joy and reduce pain. While that endorphin rush certainly helps, it's not the only response our brains have toward mindful exercise. 

Here are three ways exercise can create joy, according to McGonigal. With her advice, you'll be inspired to get up and get moving, stat. 

1. Movement fosters a connection to others.

McGonigal acknowledges that, yes, working out causes an increase in endorphins. But, she says, there's also an increase in endocannabinoids, dopamine, and oxytocin, which are neurochemical hormones that make it easier to bond with other people. 

"Movement makes you more willing to trust and cooperate with others," McGonigal states. 

It also creates what she calls "collective joy," which is a type of joy that primes you to connect with others. According to McGonigal, when you move with others, it creates a euphoric sense that you are quite literally connected to those people. 

"It's a whole trick of the brain," she says. "If we are moving together at the same time, my brain starts to perceive me not as separate from you but almost like a superorganism that you and I are both a part of." 

2. Movement can help you define yourself. 

Another reason movement creates joy, McGonigal says, is because it allows you to shape your identity. Depending on the type of exercise, be it yoga or CrossFit, you'll be able to access different parts of yourself that can help you discover who you'd like to become. 

She offers a few examples: "If you go to a place like CrossFit, you are demonstrating your strength. Your brain is understanding that movement not by saying you did something strong but you are strong. You are powerful." 

On the other hand, if you're partial to a kickboxing class (like McGonigal herself), you might associate that movement with courage and resilience. "When I'm kickboxing, I sense bravery in my body, that fighting spirit," she says. 

No matter which type of movement you prefer, McGonigal believes you'll be able to access different versions of yourself that activate those positive affirmations. Through movement, you'll have a better understanding of your identity and overall energy.  

3. Movement helps you create meaning & purpose.

Along with helping you shape your identity, movement has intrinsic meaning. Purpose, as we are all familiar with here at mbg, is paramount in terms of happiness. Having purpose is beneficial for our mental and physical health, and McGonigal says that we subconsciously make meaning out of movement all the time. 

"Human beings are meaning-making machines," she states. That said, we constantly are trying to make meaning out of the activities we do, sometimes without even knowing it. 

That's why movement can have such a significant impact on our purpose, as the mind can naturally make meaning out of the action. Even something as simple as an afternoon stroll can be profound in terms of purpose.

McGonigal agrees: "Walking is powerful because it's a full-body experience, and it's a metaphor. You are literally moving forward, and you're on a path."

Overall, the true joy of movement is much more than a rush of endorphins we experience after a long run or hot yoga session. Even when you might not know it, exercising creates neurological responses that benefit so many aspects of our health. And, according to McGonigal, these mental health benefits may even outweigh the cardiovascular, heart-healthy effects of movement. 

"Movement is more than something you have to squeeze in because it will help prevent a heart attack 20 years from now," she quips. If that doesn't get you up and moving, I don't know what will. 

Author: Jason Wachob

Source: https://www.mindbodygreen.com/articles/3-ways-working-out-can-create-joy-other-than-an-endorphin-rush?mbg_mcid=777:5e0ecc058b58b03376274ac5:ot:5c36ce24dc07327797f3c50c:1&mbg_hash=08869802f51890e6440d2dde938cdfd5&utm_source=mbg&utm_medium=email&utm_campaign=daily_v2_20200103

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