It was just so frustrating that I was on my bed, wide awake, and just watching our wall clock count the hours. That was how elusive a good night’s sleep was for me before my husband and I tried massage therapy to enhance sleep.
If ever I would be able to sleep early, just a slight movement by my husband would cause me to stay awake up to the wee hours of the morning. Knowing that I will start another day again without enough sleep and will have to take care of the kids, I would feel more stressed. Moreover, because the issue of sleep has put a strain on our relationship, we tried sleep counseling.
One way of thinking about insomnia is to consider whether the insomnia is a symptom associated with other problems or is a disorder that stands on its own. — John Cline Ph.D.
The therapist offered support and coping solutions for our long-term sleep problem.
Keeping a sleep diary in order to keep track of your sleep enables you to be aware of your sleep habits and tendencies that help you sleep or what keeps you awake, and see if they can be improved.
Sleep restriction therapy is the practice of limiting the time you spend in bed to your actual sleeping time. It aims to increase the depth of your sleep.
Stimulus control instructions aim to help you fall asleep swiftly and to maintain sleep.
Nobody likes to miss out on sleep, so you do the reasonable thing the next day and sleep in an hour or two later. Or maybe you take a nap in the afternoon. — Seth J. Gillihan Ph.D.
Sleep hygiene awareness includes limiting your daytime naps to 30 minutes to improve your mood, alertness, and performance. Caffeine and nicotine can deprive you of your sleep, and avoiding them before bedtime is a great help. Doing 10 minutes of aerobic, walking or cycling exercise can also help you have a good night’s sleep, but you should avoid strenuous workouts when close to bedtime. Certain foods may trigger indigestion, so you should also avoid them when close to bedtime. Furthermore, you can try using a dim light in your room to promote sleep. A pleasant sleeping environment can induce sleep, and maintaining a tidy bedroom without TV or gadgets that may keep you awake can help you get better sleep.
Meditation can also help you attain good quality sleep. There are apps now available, so sleep meditation is made easy and accessible.
However, what really helped me fight my insomnia is through massage and natural sleep enhancers. I am not quite a fan of pills, and I do not want to rely on prescription medications. But I found some sleep enhancers that are very effective.
The body is a miraculous manifestation that gives us direct access to unknown parts of ourselves. The body revealed by posture, muscle contraction, and flexibility demonstrates the sort of armor we use to protect ourselves in a sometimes difficult world. — Stephen L. Salter, PsyD
My husband and I attended massage therapy and saw how massage works as a treatment for insomnia. Research has proven that regular insomnia massage therapy is useful not only in reducing pain and anxiety but also in increasing relaxation that helps restore the body’s sleep pattern.
Massage increases the release of serotonin, enhances positive mood, and creates calming and soothing effects causing you to fall asleep. My husband patiently and lovingly massages me using some essential oils which efficiently improves my sleep. He uses a lavender scent hydrating body and massage oils, and he never fails me.
No more middle of the night awakening for me and he can move around without waking me up.
Having trouble sleeping is really frustrating and debilitating. Unhealthy sleep habits or psychiatric and medical conditions can sometimes be the cause of insomnia. In our case, I think a combination of both is the reason for it. Being a parent is really stressing, and we often worry about finances and other problems concerning the kids, work, and other stuff. Moreover, we both know that if our unhealthy sleep is left untreated, it will someday cost us our physical health.
A good night’s sleep is crucial for our mental and physical health, and we need to address the issue of insomnia seriously. Talk to a sleep therapist or mental health professional to help you find the culprit behind those sleepless nights and choose solutions that will work best for you.