What Is EFT Tapping?

Emotional Freedom Technique (EFT) is a form of mental health intervention that draws from theories such as acupuncture, neuro-linguistic programming (NLP), energy psychology, and Thought Field Therapy (TFT). It’s popularly known as “EFT Tapping” and was developed by Gary Craig, a Stanford engineering graduate who claims to be neither a psychologist nor a licensed therapist.

EFT techniques involve tapping specific acupressure points on the body, primarily on the head and the face, in a particular sequence. The person focuses on the issue that they wish to treat while using these tapping techniques.

EFT Tapping is commonly used to treat or help with the following:

• Anxiety
• Depression
• Insomnia
• Physical Pain
• Post Traumatic Stress Disorder (PTSD)
• Phobias
• Stress
• Weight Loss

Many people used to disregard the technique as the origin and effects are seemingly controversial, but as more recent research suggests, EFT tapping can be extremely helpful in coping with our emotional struggles. We’ll explain the science of EFT below for the skeptics!

Is EFT Tapping Scientifically Proven?

A quick google search will show that EFT tapping can be controversial as some people consider it “pseudo-science.” However, more and more recent research indicates interesting results. More than 100 studies show that clinical EFT does have an impact on a patient’s mental and physical well-being.

A 2019 meta-analysis and review study set to find out whether EFT was an evidence-based practice since there have been dismantling studies that lead to the skepticism of it. When their results were measured under the standards of the American Psychological Association Task Force on Empirically Validated Treatments, EFT was found to be an “evidence-based” practice for anxiety, depression, phobias, and posttraumatic stress disorder (PTSD). Results showed not only psychological but physiological benefits as well.

• Posttraumatic Stress Disorder (PTSD):
  In 2013, researchers studied EFT tapping and it’s effectiveness on veterans with PTSD compared with standard care. Within a month, EFT coaching recipients successfully reduced significant amounts of psychological stress, and more than half of the same group no longer fit the criteria for PTSD.
  
• Anxiety:
  A 2016 review compared EFT tapping and standard care for anxiety symptoms. EFT indicated a significant decrease in anxiety scores compared to other forms of care. Other cases show that EFT can help with public speaking anxiety, and a 2018 Indian study concluded EFT as equally effective as Cognitive Behavioral Therapy (CBT) for anxiety and depression.
  
• Depression:
  Results of a meta-analysis review from 2016 that shows clinical EFT to be highly effective for depression.
  
• Weight Loss and Physical Performance:
  The physical impact of EFT is less studied than the psychological effects, but there are cases of successful weight loss through EFT. Researchers found EFT weight loss treatments to lead to decreased symptoms of depression as well. The significant reduction in cortisol levels after EFT sessions lead to a hypothesis made in 2013 that EFT could improve both depression and obesity through the reduction of cortisol. A 2010 journal also mentions clinical reports and accounts that EFT is practiced in professional and college-level golf, baseball, and American football to increase athletic performances.

How to Try EFT Tapping

STEP 1: Identify Issue and Discomfort Intensity

• Use your device or a piece of paper to write down all of the issues you are experiencing, one by one. Try to separate each issue and don’t clump many into one.
• After all the issues are identified, go down each issue to rate the intensity of discomfort you feel on a scale of 0 – 10 with 0 being the lightest and 10 being the worst. The scale assesses the emotional or physical pain and discomfort you feel.
• Choose one issue that hits the highest number on your intensity scale. This will be your first focal point as we practice the tap sequence. Focusing on only one problem at a time enhances the outcome.

STEP 2: Establish a Phrase

Before starting the tapping sequence, you need to establish a phrase that addresses two goals:

• Acknowledging the issue
• Accepting yourself despite the problem

The common setup phrase is:
・“Even though I have this [fear or problem], I deeply and completely accept myself.”

You can alter this phrase to fit the issue, but it should never involve someone else’s.

An example of a non-effective phrase involving someone else’s problem would be:
・“Even though [Name] is sick and struggling, I deeply and completely accept myself.”

Focus on how the problem makes you feel in order to relieve the distress it causes.
It’s better to address a situation where someone sick is impacting your life, by phrasing:
“Even though I’m sad [Name] is sick, I deeply and completely accept myself.”

A great setup phrase for personal stress would be:
・“Even though I feel stress, I deeply and completely accept myself.”

STEP 3: Tap Specific Points

1. First, take your four fingers (excluding the thumb) and tap the karate chop point on both sides of your hands. As you tap, simultaneously recite your setup phrase 3 times.

2. Using the same four fingers, lightly tap each following point 7 times as you recite your phrase 1 time.

Move down the body points in this ascending order on just one side of the body:

• Top of the head (starting & finishing point) – directly in the center of the top of the head
• Eyebrow – the beginning of the brow, just above and to the side of the nose
• Side of the eye – on the bone at the outside corner of the eye
• Under the eye – on the bone under the eye, approximately 1 inch (in) below the pupil
• Under the nose- the point between the nose and upper lip
• Chin – halfway between the underside of the lower lip and the bottom of the chin
• Beginning of the collarbone – the point where the breastbone (sternum), collarbone, and first rib intersect
• Under the arm – at the side of the body, approximately 4 in below the armpit
• After the underarm, go back to the top of the head to finish your last taps there

If the phrase is too long, you can use reminder shortened phrases. If your setup phrase is, “Even though I feel stress, I deeply and completely accept myself.” your reminder phrase can be, “This stress.” Recite this phrase at each tapping point. Repeat this sequence two or three times.

STEP 4: Retest the Intensity of the Issue

At the end of your tapping sequence, rate your intensity level on a scale from 0 to 10. Compare results with your initial intensity level. If you haven’t reached 0, repeat this process until you feel a difference. It could take multiple attempts for some people to feel the difference. If the intensity level has decreased, you can take another issue from your initial list to work on.

Although tapping can be performed on your own, a qualified EFT practitioner may help you further in learning and understanding tapping techniques for more serious problems.

It’s unbelievable that such simple tapping and phrasing could have such significant impacts on our mental and physical wellbeing. Many schools around the world are starting to implement EFT programs to better equip students with the coping skills to face adolescent challenges and other environmental stressors. No matter how small the problem, taking early care of stress is essential to our wellness. Give EFT tapping a try next time you feel stressed!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image : Unsplash
Reference:

Anthony, K. (2018, September 18). EFT Tapping. Healthline. https://www.healthline.com/health/eft-tapping#research


Bach, D., Groesbeck, G., Stapleton, P., Sims, R., Blickheuser, K., & Church, D. (2019). Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. Journal of Evidence-Based Integrative Medicine, 24, 2515690X1882369. https://doi.org/10.1177/2515690×18823691


Church, D. (2010). The Effect of EFT (Emotional Freedom Techniques) on Athletic Performance: A Randomized Controlled Blind Trial. The Open Sports Sciences Journal, 2(1), 94–99. https://doi.org/10.2174/1875399×00902010094


Church, D., Hawk, C., Brooks, A. J., Toukolehto, O., Wren, M., Dinter, I., & Stein, P. (2013). Psychological Trauma Symptom Improvement in Veterans Using Emotional Freedom Techniques. The Journal of Nervous and Mental Disease, 201(2), 153–160. https://doi.org/10.1097/nmd.0b013e31827f6351


Clond, M. (2016). Emotional Freedom Techniques for Anxiety. The Journal of Nervous and Mental Disease, 204(5), 388–395. https://doi.org/10.1097/nmd.0000000000000483


DİNCER, B., ÖZÇELİK, S. K., ÖZER, Z., & BAHÇECİK, N. (2020). Breathing therapy and emotional freedom techniques on public speaking anxiety in XXX nursing students: A randomized controlled study. EXPLORE, . https://doi.org/10.1016/j.explore.2020.11.006


Jasubhai, D. S., & Mukundan, P. C. R. (2018). Cognitive Behavioural Therapy and Emotional Freedom Technique in Reducing Anxiety and Depression in Indian Adults. International Journal of Emergency Mental Health and Human Resilience, 20(2), . https://doi.org/10.4172/1522-4821.1000403


Leonard, J. (2019, September 26). A guide to EFT tapping. Medical News Today. https://www.medicalnewstoday.com/articles/326434


Nelms, J. A., & Castel, L. (2016). A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. EXPLORE, 12(6), 416–426. https://doi.org/10.1016/j.explore.2016.08.001


Stapleton, P., Church, D., Sheldon, T., Porter, B., & Carlopio, C. (2013). Depression Symptoms Improve after Successful Weight Loss with Emotional Freedom Techniques. ISRN Psychiatry, 2013, 1–7. https://doi.org/10.1155/2013/573532

The post Reduce Stress Right Now – EFT Tapping for Emotional Relief appeared first on SELF MIND.

In order to break this cycle, it is necessary to prepare for sleep instead of just facing restless nights and hoping for the best. Preparing for bed means getting your body and mind into the right state for sleeping. The most important thing to do is to relax your body and mind. Otherwise, you may risk falling into one of the many types of insomnia.

For more information on insomnia, check out the article below.

Relaxation is Essential for a Sleepless Night

Many people probably recognize that relaxation is important in achieving good quality sleep. However, no matter how much you tell yourself to relax, it’s a lot easier said than done, especially on those pesky sleepless nights. In order to promote a state of relaxation, you need to work on your body and mind in an appropriate way that suits you personally. Here, we’ll introduce some of the most common relaxation methods.

Listen to Music on a Sleepless Night

Many experts believe that music is influential on the human mind. Studies show that listening to music can reduce heart rate and blood pressure. Recently, “music therapy” has become a form of treatment in medical fields. To promote a state of relaxation, choose a song with a slow tempo that calms you down. By focusing on listening to the music, negative thoughts can be suppressed and a relaxing effect can be achieved.

Pleasant Scents for a Sleepless Night

Like music, the scent also has an effect on the human body and mind. Filling your bedroom with relaxing scents can help you calm down and get a good night’s sleep. For example, using essential oil diffusers, or scented candles. You could also try achieving relaxation effects through aromatherapy baths. Add aromatic essential oils to the water during bathing, or use aromatic oils for massages and skincare. Lavender, bergamot, and sweet orange scents are said to be effective for restful sleep and relieving negative moods.

Belly Breathing for a Sleepless Night

Belly breathing is a breathing technique in which you consciously try to depress and expand your lower abdomen. When you exhale, you exhale long and slow so that your lower abdomen dips, and when you inhale, you inhale so that you deliberately expand your lower abdomen. Repeating this exercise is called belly breathing. People tend to breathe shallow and fast when they are nervous or stressed. On the contrary, breathing deeply and slowly can lead the body and mind into a relaxed state. If you imagine that you are breathing out the tension in your body with each breath, it will increase the effect of relaxation.

Activities that Might Trigger a Sleepless Night

By creating a state of relaxation at bedtime through the above actions, you can lead your body and mind into a state suitable for sleep. On the other hand, there are some activities you should ideally avoid before bedtime, as they may exacerbate every sleepless night.

・Vigorous exercise
・Consumption of caffeine or nicotine
・Use of computer, smartphone, or television

These activities excite and awaken the brain, making it harder to fall asleep. Ideally, you should abstain from these activities before bedtime if you frequently find yourself in a sleepless night.

What is “Progressive Muscle Relaxation”?

One method of relaxing the body and mind is “progressive muscle relaxation (PMR)”, invented by an American neurophysiologist in the 1930s. It is a method of relaxing the body and mind by consciously relaxing the muscles throughout the body. The method can be practiced by oneself and does not require any special tools or environment. As such, specialists use the method in cancer treatment, amongst other medical therapy, as an easy relaxation method.

The muscles of the human body are closely related to the cerebrum and nervous system. Therefore, relaxation of the muscles can suppress the excitement of the cerebrum. By relaxing the muscles through PMR, the excitation of the cerebrum is suppressed, and the autonomic nervous system becomes parasympathetic. This leads to a state of relaxation in both body and mind.

PMR Technique for a Sleepless Night

In the PMR technique, you tense the muscles in each part of the body for 10 seconds, then relax them for 15 to 20 seconds, repeating these basic movements. When applying tension to a muscle, focus on the muscle in that area. In turn, when relaxing, be conscious of the force that is being released. Below is a step by step guide of the PMR technique in practice.

Extend both arms out in front of you, then close your fists around your thumbs and squeeze tightly. After 10 seconds, slowly extend your hands and relax them on your knees for 15 to 20 seconds.
(*The below body parts follow the same basic steps: tense your muscles for 10 seconds, before relaxing them for 15 to 20 seconds.)

Make sure you try this in a relaxing environment, sitting in a chair with your back straight.

Steps in the PMR Technique

1. Both hands
   Extend both arms out in front of you, then close your fists around your thumbs and squeeze tightly. After 10 seconds, slowly extend your hands and relax them on your knees for 15 to 20 seconds.
   (*The below body parts follow the same basic steps: tense your muscles for 10 seconds, before relaxing them for 15 to 20 seconds.)
2. Upper arm
   Bring your clenched fist close to your shoulder and apply force to the entire bent upper arm, then relax and unclench.
3. Back
   In the same vein as #2, extend your upper arms outward and pull your shoulder blades to the center of your back.
4. Shoulders
   Raise both shoulders as if you were squeezing your neck, and put strength into your shoulders.
5. Neck
   Twist your head to the right side with all your strength. Repeat the same for the left side.
6. Face
   Squeeze the mouth and apply force as if to scrunch up all your facial parts in the center. When releasing the tension, open your mouth as if to relax your lower jaw.
7. Abdomen
   Put your hand on your abdomen and apply pressure as if to push back against your hand.
8. Legs and feet
   Extend your legs all the way by pointing your toes, and tense the muscles on the underside of the legs. Next, extend the foot and bend the toes upwards, tensing the muscles on the upper side of the legs.
9. Full body
   Tense all the body parts and muscles mentioned from #1 through #8 above, and hold for 10 seconds. Then slowly release the tension, and relax your whole body over 15 to 20 seconds.

Take it Slow and Aviod a Sleepless Night

Complete the above progressive muscle relaxation exercises over the course of 10 to 15 minutes. The goal is to learn how to tense up your muscles to the maximum, then relax them all at once. Be careful of over-exerting yourself, however, as this can lead to leg cramps and unexpected muscle injuries. Keep in mind that you should put 60-70% of your energy into each muscle. Once you get used to it, you will find it an easy way to relax at any time and place, especially on a sleepless night, but even outside of bedtime.

Sleepless Night? Do What Works for You!

There are many more common relaxation methods to try on a sleepless night than the ones mentioned so far. The important thing is to practice relaxation in a way that suits you. If you don’t know what method is right for you, you should start with something that is easy to do, and try out various methods.

Sleep is a healthy behavior that is essential for humans to sustain life. It also occupies so much time in our lives that most people spend one-third of their lives sleeping. Having a good sleep habit will help you maintain good physical and mental health throughout your life, and contribute to your ability to reach your full potential and achieve further growth. It may not be easy to change the lifestyle habits that are already ingrained in your body and develop better sleeping habits. But if you think that it will make your life healthier and more fulfilling, it will be well worth the effort.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image: Unsplash
References:
Japan Ministry of Education, Culture, Sports, Science and Technology. (2009). Coping with Stress. Retrieved from: https://www.mext.go.jp/a_menu/shotou/clarinet/002/003/010/004.htm#top

Kawazoe, I., Norikane, K., & Kitajima, Y. (2016). Effects of Relaxation Method by Breathing and Progressive Muscle Relaxation on Nursing Students. Journal of Health Sciences Research 6, 29-39.

The post Sleepless Night Relaxation Methods for Quality Sleep appeared first on SELF MIND.

The Basics of Insomnia

Generally, insomnia is defined by a lack of proper sleep for over a month with symptoms of fatigue, decreased motivation, decreased concentration, and loss of appetite. The cause of insomnia varies, including but not limited to day-to-day stress, psychological illnesses, or side effects of medication.

The hours of sleep required for a healthy lifestyle varies from person to person. Some people will feel sleepy during the day even after 8 hours of sleep and some people will function perfectly fine on just 3 hours of sleep. It’s also known that our necessary sleep time for health changes with age. It’s natural to require less sleep as we age, so sleeping difficulties are less of a concern when we age. These natural changes are not indicative of insomnia.

Check out the article below for more details on the basics of insomnia.

When we experience continuous sleepless nights, many of us try to spend more time in bed to maximize rest. However, this may lead our brain to signal our “place of sleep” (a.k.a the bed) as a place of activity or wakefulness, leading to further sleeplessness.

“Sleep scheduling,” allows the brain to understand the bed as a place reserved only for sleeping. The following points become important to achieve this:
・Spend time outside of bed until you actually feel sleepy
・Do not try and go to bed until you actually feel sleepy
・If you are struggling to sleep, get out of bed

What is Sleep Scheduling?

Sleep scheduling is an effective approach for people who experience daytime discomforts due to long term insomnia. If you are not currently experiencing any symptoms of insomnia, be careful as this may disrupt your sleep cycle.

1. Understand Sleep Efficiency

Before we implement a sleep schedule, we must first understand our sleep habits. It’s important to know how long it actually takes to fall asleep once we get into bed and how long the sleep felt when we wake up the next morning. A good way to do this is by keeping a “sleep journal” to record our everyday sleep habits. Once there’s a good understanding of our sleep habits, we can calculate sleep efficiency (the ratio of our actual sleep over time spent in bed). Use the equation below to calculate your sleep efficiency.

For example, if you got in bed at 10:00 PM and woke up at 8:00 AM the next morning, you will have spent 10 hours in bed. Within that time, let’s say you felt like you actually got 6 hours of sleep. In this case, your sleep efficiency would be 60%. The goal is to achieve an average of 85% or more for adequate weekly sleep efficiency.

2. Go To Bed Later to Improve Sleep Efficiency

Once we grasp a good idea of sleep efficiency, adjust bedtime to 15 – 30 minutes before the actual sleep time in order to get closer to the 85% average sleep efficiency. If, as in the example above, you sleep for 6 hours and wake up at 8:00 AM, you should adjust bedtime to be at 1:30 – 1:45 AM. Until then, spend time outside of the bedroom to condition your body and brain to believe that the bed is strictly for sleeping only.

3. Gradually Lengthen Sleep Hours

Once the average weekly sleep efficiency exceeds 85%, gradually increase sleep time by either going to bed 15 minutes earlier or waking up 15 minutes later. Aim for a sleep duration that will not negatively impact daytime activities. These adjustments to our sleeping habits may temporarily make us go to bed later and wake up earlier. However, concentrated sleep hours can improve our subjective satisfaction towards sleep quality

Sleep scheduling can be an effective way to improve insomnia, but the root cause of it still needs to be addressed. If insomnia is caused by illness or side effects of medication, we should make improvements based on the guidance of a professional doctor. Make sure to carefully determine the cause of sleeplessness, before taking appropriate measures for improvement.

Better Sleep Habits Lead to More Fulfillment

Sleep is a vital behavior to our health that sustains life. Sleep also occupies one-third of our lives. Good sleep habits help us maintain good physical and mental health. It contributes to our ability to reach full potential and further grow.

It’s not easy to change the lifestyle we already have to adjust for better sleep. Although, with its benefits of creating a healthier and more fulfilling life, it will be well worth the effort.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image: Unsplash
References:
Munezawa, T., & Mishima, K. (2009). Cognitive Behavior Therapy for Insomnia. Journal of Mental Health, 55, 71-78.

National Center of Neurology and Psychiatry. Support Manual for Sleep Disorders and Sleep Problems. Retrieved from: https://www.ncnp.go.jp/nimh/behavior/phn/sleep_manual.pdf

The post Sleep Scheduling: Say Goodbye To Sleepless Nights appeared first on SELF MIND.

The Different Insomnia Types

Generally, insomnia is defined by a lack of proper sleep for over a month. Symptoms include fatigue, decreased motivation, decreased concentration, and loss of appetite during waking hours. The cause of insomnia varies, including but not limited to day-to-day stress, psychological illnesses, or side effects of medication. In fact, the duration of sleep is not very important in the definition of insomnia. What matters is whether or not you feel unwell during the day. Many experts agree that even if the actual duration of sleep is short, it is not a problem as long as there are no negative symptoms during the day.

Following this, there are several insomnia types.

・Sleep Onset Insomnia: Struggling to fall asleep, no matter how hard you try, even though it’s night time and you’re in bed.
・Sleep Maintenance Insomnia: Waking up multiple times throughout the night.
・Sleep Offset Insomnia: Waking up too early in the morning or earlier than intended, and struggling to fall back asleep.
・Nonrestorative Sleep: Lack of feeling rested even though you should have gotten enough sleep.

If these symptoms persist, you may eventually develop a dislike towards the act of going to sleep or sleep itself. This can lead to a vicious cycle of tension when falling asleep and a strong sense of commitment to sleep. Consequently, this worsens the symptoms of each of the insomnia types.

Don’t Worry if You Can’t Sleep

All of us have, at least once, experienced the feeling of being unable to sleep even though you want to. Moreover, it is possible for anyone to experience these symptoms for a few days in a row. However, this alone does not mean you have insomnia. Even if you had trouble sleeping for 2 to 3 days, as long as you feel OK during the day, it shouldn’t be too much to worry about. In fact, worrying about “what if I have insomnia?” might actually lead to tension before sleep, potentially leading yourself into a chronic pattern of insomnia.

To avoid falling into any of the insomnia types, try not to stress about it, even if you can’t sleep. The key to maintaining a healthy sleep is to think positively, relax your body, and tell yourself, “maybe I’m having trouble sleeping today, but tomorrow will be just fine.”

How Much Should We Sleep, Anyway?

The hours of sleep required for a healthy lifestyle varies from person to person. Some people will feel sleepy during the day even though they got 7 hours the night before. Conversely, some people will function perfectly fine on just 3 hours of solid sleep. Many people who have trouble sleeping believe that they need to get more than 6 hours for it to be healthy sleep. In this way, they end up raising the bar for themselves regarding the duration and quality of their sleep. However, the hours required for a healthy sleep varies from person to person. Therefore, there is no need to apply generalizations to your own sleep and stress about the exact hours of sleep you are getting.

It is also important to remember that the amount of sleep you need to maintain good health changes with age. This is due to changes in the body’s internal clock caused by aging. The typical nighttime sleep duration is 8 to 9 hours up to age 10, about 8 hours at age 15, about 7 hours at age 25, about 6.5 hours at age 45, and about 6 hours at age 65. In other words, it is quite natural for us to need less sleep as we age. Therefore, there is no need for much concern if you find it harder to sleep than when you were younger.

How to Escape Those Sleepless Nights

In order to improve your sleeping habits, it is most important to get your body into a “sleep-friendly” state before going to bed. To achieve this, it is necessary to relax your body and mind and create an environment suitable for sleep. It is also important to eliminate any elements that may interfere with sleep as much as possible.

Here are some ways to improve your sleep that you can try right away.

Wake up at the same time and bathe in sunlight

The human brain switches from “sleep mode” to “waking mode” when exposed to sunlight after waking up. It is also believed that people generally begin to feel sleepy 14 to 16 hours after waking up. In other words, by waking up at the same time every morning and exposing yourself to sunlight, your body can become accustomed to your lifestyle rhythm, becoming sleepy at the same time every night. The important thing is to keep your waking time the same even if your bedtime is later. This way, even if you stay up late, your body clock will not be disturbed and you will be able to maintain your daily rhythm.

Only get in bed once you are sleepy

It’s hard to fall asleep when your body and brain aren’t ready for it. Thinking that you have to sleep immediately creates tension in your body and mind, making it even harder to sleep. Firstly, try to relax both your body and mind, and only get in bed when you naturally feel like sleeping. Moreover, avoid spending time in bed unless you are going to sleep. If you spend time on your bed when you don’t intend to sleep, your brain will begin to recognize it as a place of activity. Consequently, it will be difficult to switch your brain to “sleep mode” when you are actually ready to sleep.

Relax your mind and body

For a good night’s sleep, it is of utmost importance to relax both your body and mind. Try to relax by doing some light stretching before bedtime or lighting candles with relaxing scents. Another tip is taking a bath 1 to 2 hours before bedtime. This will help lower your body temperature and make it easier to fall asleep.

Things to avoid before sleep

Refrain as much as possible from activities that may interfere with falling asleep. It is said that the blue light emitted by TV and smartphone screens have the effect of waking up the brain. Refrain from watching TV or using using your phone before going to bed. Moreover, nicotine in cigarettes and caffeine in coffee and other beverages also have the effect of waking the brain, so it is best to avoid these before bedtime. Intense exercise also causes the body to release adrenaline, a stimulant that makes it difficult for the brain to sleep. When exercising to relax, try to keep it to light stretching.

In order to get rid of any of these insomnia types, it is important to face your own sleeping habits with the correct understanding and to practice habits for better sleep. However, there are various causes of insomnia that plague many people today. Depending on the cause, it may not be possible to solve the problem by one’s own efforts alone. If your insomnia is the byproduct of mental or physical illness, or a side effect of medication, you may need to improve it under the guidance of a professional doctor.

Say Goodbye to Sleeplessness!

Sleep is a health behavior that is essential for humans to sustain life. It also occupies so much time in our lives that most people spend one-third of their lives sleeping. Having a good sleep habit will help you maintain good physical and mental health throughout your life. Subsequently, it will contribute to your ability to reach your full potential and achieve further growth.

It may not be easy to change the lifestyle habits that are already ingrained in your body and develop better sleeping habits. But if you think that it will make your life healthier and more fulfilling, it will be well worth the effort.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image:Unsplash
References:
Munezawa, T., & Mishima, K. (2009). Cognitive Behavior Therapy for Insomnia. Journal of Mental Health, 55, 71-78.

Uchiyama, M. (2010). Clinical Managements of Insomnia and Hypersomnia. Journal of Nihon University Medical Association 69(1), 11-16. doi: 10.4264/numa.69.11

The post Insomnia Types and How to Deal with Them appeared first on SELF MIND.

We all experience anxious nights where we need to sleep, but can’t. Even when we know that looking at our phones won’t help, we find ourselves browsing through interesting topics or scrolling through social media. Some of us might be even searching the web to find solutions for the restlessness they feel on these sleepless nights. These activities, however, may actually exacerbate the insomnia symptoms you are experiencing.

Instead of mindlessly using the internet, we have 8 different suggestions for how to fall asleep on a sleepless night.

How Long Should I Wait in Bed?

No one wants to give up on sleep, only to welcome the next morning feeling restless. There can’t be enough emphasis on how important it is to maintain a regular sleep schedule every day. Keeping a habit of going to bed and waking up at the same time every day, positively influences our sleep quality. However, it’s not always so easy to get into this habit. All it takes is a stress factor or an occasional important event that delays our bedtime to mess things up.

Sometimes, crawling into bed can help us fall asleep even if we’re feeling restless. If that doesn’t work for you, then set a time to stop trying for sleep. Sure, we can lay in bed for hours, but that may not always be the best solution. Instead, if you can’t fall asleep after, (let’s say) 30 minutes, decide on switching things up for a change!

8 Things to Try on Sleepless Nights

Take the time to prepare a dim-lit environment if you can. Make sure you’re comfortable and relaxed before you start.

1. Create a Comfortable Sleeping Environment

Assess your sleeping environment for the quality of your sleep. First, if you’ve got a messy bed, try making the bed nicely. Next, we want to make sure our body is feeling as comfortable too. Change out the air in your room by opening windows or control the settings on your AC / heater to a comfortable temperature. If you don’t have control over the temperature in your room, try the following:

This should make you feel more comfortable and restful in your own bed. Another aspect to consider is your pillow. It may help if you try adjusting the pillow height with a towel.

2. Organize Your To-Do List

The root cause of our restlessness can be due to anxiety. A small worry from today or our worries for tomorrow may be prohibiting us from relaxing. To combat these feelings, try to visualize what it is you’re dealing with. Write out all the remaining tasks you have to do, not only for the next day but also for the near future. Make plans so that you know when to complete them. This way, you don’t need to constantly shuffle through your head about your tasks. The clarity of understanding “what has to be done by when” allows space for us to feel more relaxed.

3. Remember the Good Things in Life

It’s easy to get caught in a negative thinking pattern when we’re feeling heartbroken, down, or exhausted. Reflecting on bad days sets you on a path towards more negative thoughts. However bad your day may have been, there’s always a positive aspect you can reflect on. Cherish the small things that are often taken for granted, such as a pleasant conversation with friends, or getting through a day without any injuries. Try to overwrite your negative thoughts by thinking about happy things.

4. Have a Hot Drink

Some people dislike tea, but caffeine-free hot drinks can induce relaxation. Herbal teas are an excellent choice to accompany our bedtime. Oftentimes it doesn’t contain caffeine so you can enjoy a wide range of aromatic flavors; from those with fruity notes, soothing sensations, to slight sweetness. Most products label their products, ‘caffeine-free,’ if they are so that exploring herbal teas can be fun and easy. If you don’t have any teas, try warm water. Warm water alone can bring comfort and relaxation by heating your body up from within. If you’re too hungry for bed, try some soup. Cooking from scratch would require a lot of energy, so keeping a can of soup in your cupboard can turn handy.

5. Gentle Stretches

Light movements of the body and gentle stretches are helpful in falling asleep and feeling refreshed the next day. There are many ways to stretch, but among them, yoga is an excellent choice. The heart rate doesn’t increase rapidly with slow yoga movements, and there are fewer worries about making loud noises in the middle of the night. At first, you may need to practice while watching instructional videos, but this will strain your eyes. Ideally, we want to learn and repeat practice so we can manage without looking at anything. Practicing this daily will help prevent your insomnia symptoms in the long term, as well.

6. Listen to Calm Music & Nature Sounds

Calm lyricless songs and the sounds of nature in the background, helps us feel relaxed and focused. These days, you can stream all kinds of recorded sounds using different websites. There are sounds of waves, river streams, and forests. Even with the sound of rainfall, we can choose from dripping raindrops to modest or heavy rain with thunder. On a night that you find yourself sleepless, spend some time looking into calming sounds. Hopefully, you find relaxation within the process and alleviate your symptoms of insomnia.

7. Press Pressure Points

Acupressure is an effective form of stimulation used to help relax the muscles. It helps correct functional imbalances and restores flow in the body. A stiff body can cause insomnia symptoms. It may help your sleep to stimulate pressure points that help alleviate these disturbances. Our hands and feet are especially concentrated with important pressure points. Check out the article below to start with:

Pressure points to help you fall asleep
https://www.medicalnewstoday.com/articles/327274

8. Read a Book

Whether you usually read books or not, following the text and immersing yourself in a story can help you stay away from anxiety. However, if you pick up a book that’s too difficult, you may find yourself bored before finding sleep. Start with books that you’ve read before or short stories with a familiar storyline. Reading electronic books will strain your eyes, so it’s better to avoid it if possible. Audiobooks are also great as you can rest your eyes while focusing on the story.

Gaining Good Quality Sleep

We introduced 8 things to try on a sleepless night. Some involve preparation, but many of them can be tested immediately from tonight. No need to try all of them at once. Start with something that’s within your current capability and prevent symptoms of insomnia in the long term.

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If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
ExploreIM　Acupressure for Beginners
Acupressure for Beginners

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