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Tips for Deep and Lasting Sleep | Beat Insomnia Naturally

Updated on June 2, 2013

Natural Sleep Patterns Can Be Disrupted with Hypersensitive Senses, Hormones, Apnea and Overactive Minds

Sleep is a time when your body heals, refreshes itself and gets information from your subconscious and other dimensions. It's invaluable to your mental, physical, emotional and spiritual health.

Generally, as you get older you need less sleep, but you still need quality sleep or deep sleep. There are many reasons we can't sleep and a lot of them are caused by your senses not turning off. In this lens, I offer some self-help tips and techniques for getting better sleep that are highly effective.

Insomnia Can Strike When...

Your brain is not able to "turn off" and relax it's thinking processes.

Balance Your Brain Cycles for Deep Sleep - Music can help promote sleep

Tom Kenyon is a scientist, musician and a metaphysician. This CD takes your brain through it's different cycles, retraining it so it can "turn off" when it's time to sleep.

Deep Rest (Ultimate Brain Ser.)
Deep Rest (Ultimate Brain Ser.)

You may know how it feels to have really "good" sleep—the kind of rest that makes you feel energized and refreshed once you awaken. But is there a reliable way to enter into a state of pure relaxation whenever you want? This program brings listeners two proven harmonic tools to quickly and efficiently access a state of tranquil rest. Using the first track, "The 24-Minute Nap," listeners experience a gentle descent from the brain states of the aware mid-alpha, down to low delta, and then back to full, relaxed alertness. The second track, called the "22-Minute Vacation," employs guided imagery and brain-wave entrainment to carry listeners away on a short, invigorating trip to an imaginary sanctuary.

 

Use Breath to Promote Relaxation and Sleep Better - Learn how to fall asleep

The process of falling asleep involves turning off the far senses that focus on "out there" and which leaves the mind processing a lot of information, into your near senses. The breath is the perfect mechanism for doing this while consciously learning how to relax tight muscles.

Relaxation & Breathing for Meditation
Relaxation & Breathing for Meditation

This CD consists of two approximately 30-minute sections, one ("Conscious Relaxation") devoted to several easy, relaxation-inducing poses and the other ("Conscious Breahing") focusing entirely on the breath itself.

 

Nose Breathing - Balance and Quiet The Brain for Deeper Sleep

Insomnia Can Strike When...

You have fallen out of rhythm with the natural rhythms around you.

Women..Full moons cause insomnia! Stay inside if you need sleep.

Women..Full moons cause insomnia! Stay inside if you need sleep.
Women..Full moons cause insomnia! Stay inside if you need sleep.

Synchronizing to Sunrise and Sunset - Adjust your circadian rhythms for deeper sleep

For quality sleep, we need to be in rhythm with Earth and her magnetic grids. Human biology is set on a 23 and a half hour cycle, while the Earth is 24 hours. Simply recalibrating or synchronizing to the Earth at sunrise and sunset will do wonders for your sleep cycle and health. This energy meditation for synchronizing to the sunrise and sunset was created by me and can be listened to with the link below.

Not Sleeping Can Happen When...

Your senses are too open.

Your Senses Can Keep You From Sleeping - Get deeper sleep and feel more rested with balanced senses

This is a meditation that I created for balancing all of your senses.

If Your Vision Sense or 3rd Eye Is Too Open - Sleep Will Be Impaired

Using an eye mask "turns off" your brain trying to "see" (especially if your body is in chronic fight or flight). The eyes relax and the body switches from far senses (out there) to near senses (in here).

Earth Therapeutics Mind/Body Therapy Sleep Mask, Cotton, Silk, 1 mask (Pack of 2)
Earth Therapeutics Mind/Body Therapy Sleep Mask, Cotton, Silk, 1 mask (Pack of 2)

This plush and luxurious Sleep Mask is specially designed with an extraordinarily soft combination of cotton and silk that is very easy on delicate eyes and skin. Very effective in blocking out distracting light and visual stimuli. This mask envelops the eyes in velvety darkness and comfort so that the mind is free to rest, relax, and perchance - to dream.

 

If Your Hearing Is Too Open - Sleep is disturbed by exterior random sounds

Some people can only sleep with the TV on. I don't recommend this because late night TV is often the most violent and dark TV shows. All of the material is entering into your subconscious while you are sleeping, without the conscious mind discerning if it is valid or not.

Try a sleep machine.

If Your Touch Sense is Off - You'll be Tossing and Turning All Night Instead of Sleeping

Touch can get too open when we experience a strong emotion such as anger or fear. Weighted blankets calm the nervous system and allow for deeper levels of sleep.

This weighted blanket is shown in red/blue but is also offered in blue/blue a more calming color.

THERAPIST APPROVED PEDIATRIC WEIGHTED SENSORY BLANKET 8 LBS 45 X 60
THERAPIST APPROVED PEDIATRIC WEIGHTED SENSORY BLANKET 8 LBS 45 X 60

Imagine the warmest coziest robe or towel you have ever felt, combined with the soothing hug of a loved one. This is the sensation that sensory challenged people receive from this blanket. The Sensory University weighted blanket is professionally manufactured to therapists standards. Our blankets have a weight of 8 lbs and are 45 x 60 inches. This blanket can be used as a bed blanket, a wrap around, or it can even be doubled to use as a large weighted pad or shoulder weight.

 

Insomnia Can Strike When...

Hormones have become unbalanced due to perimenopause or menopause.

Yam Cream for Promoting Hormonal Health - Sleep Needs Balanced Hormones

Your body makes all kinds of great stuff out of wild yam cream. But all yam creams are not made equally. This one immediately helped me with sleep disorders after a hysterectomy.

General Sensory Advice - Understand Your Senses for Promoting Deep Rest and Sleep

Calm down your senses at night. Do not watch intense TV such as news or violent shows. Become more introspective. Take a bath, light some candles, listen to some calming music, bring your awareness to your breath and choose to let go of the day for now.

Nature's Alchemy Essential Oil, Lavender (Lavendula Officinalis), 2 fl oz (59 ml)
Nature's Alchemy Essential Oil, Lavender (Lavendula Officinalis), 2 fl oz (59 ml)

Lavender is extremely calming to the nervous system. Place some on your pillow or add some to your bath water.

 

Sleeping Issues Can Strike When...

Your energy fields are not protecting you to the degree that they should.

Exercise In The Afternoon

Aerobic exercise will improve your ability to sleep as well as stay in deep states of sleep.

Sometimes we are just staying up too late. Feel free to leave me a comment before turning off your Squidoo addiction and going to bed.

Go To Bed!

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    • Arachnea profile image

      Tanya Jones 

      4 years ago from Texas USA

      i find my sleep easily interrupted. once interrupted, it's difficult to return to a deep sleep. i use a mantra when this happens by my sleep doesn't become restful. i think some of the recommendations above will help.

    • profile image

      JayRockins 

      5 years ago

      Didn't know about the bannanas and cottage cheese trick! I'll have to try that!

    • NerTheGreatMom profile image

      NerTheGreatMom 

      5 years ago

      I use to exercises to induce sleep. When the body is dead tired, the brain is forced to shut down because the 'basic need' of the body (to heal and rest) takes precedence.

    • profile image

      oiloflife 

      6 years ago

      Such a meaningful lens.

    • wedpittsburgh lm profile image

      wedpittsburgh lm 

      6 years ago

      Great info! I could use some of these tips more often.

    • Adriana Daniela profile image

      Adriana 

      6 years ago from New Market

      Much needed information for me: thanks.

    • profile image

      jithinseb 

      6 years ago

      good content!

    • profile image

      jithinseb 

      6 years ago

      good content!

    • profile image

      HERBMASTER 

      6 years ago

      OK Just Say No! I get it intellectually. I'm working on this one. Good lens.

    • profile image

      anonymous 

      7 years ago

      Have you done any research on how oversensitive senses might be a factor in disorders like sleep apnea or hyponea?

    • MariaMontgomery profile image

      MariaMontgomery 

      7 years ago from Central Florida, USA

      Another great lens. I will bookmark this one.

    • LadyCharlie profile image

      LadyCharlie 

      7 years ago

      Great lens...lots of good info!

    • vauldine profile image

      vauldine 

      7 years ago

      Another power teaching lens!

    • profile image

      anonymous 

      7 years ago

      Great informative and Thanks for your sharing.

    • profile image

      annamari 

      7 years ago

      Thank you for another great lens to help us get healthy! Your quiz, with its answers, is a real eye opener and motivator to get more sleep! I see that making small changes can be done, and are very beneficial.

    • profile image

      anonymous 

      7 years ago

      a dark, quiet, uncluttered bedroom with no mirrors or TVs is the best sleeping environment

    • BruceBair profile image

      BruceBair 

      7 years ago

      I recommend Qigong to help people to relax, modulate their stress reactions and unblock their energy. Very nice lens.

    • profile image

      cindyc815 

      7 years ago

      Good quality sleep is very important. I really like my Select Comfort mattress.

    • profile image

      artour 

      7 years ago

      This breathing exercise was developed by Russian MDs for patients with insomnia to fall asleep faster. It has high success rate. The method is based on improved oxygenation of the brain and increased brain CO2 content. (CO2 is a sedative of the brain.) Most people with sleeping problems are able to fall asleep in less than 5 minutes by slowing down their heavy breathing patterns: How to Fall Asleep Faster

    • David Stone1 profile image

      David Stone 

      7 years ago from New York City

      Very, very useful lens. If you can help get a couple people off pharmaceuticals, you will have provided an invaluable service. Nicely done and great research. Keep updating!

    • RaintreeAnnie profile image

      RaintreeAnnie 

      7 years ago from UK

      This is very interesting to me and I enjoyed reading it. Good quality sleep is so important. I seriously lacked good sleep when I had severe sciatica until I found solutions to help me. I still use relaxation CDs when I need to and I agree a calm night time routine is helpful. Very helpful and useful advice and suggestions. I had not heard about the weighted blankets. I am lensrolling to my lens about Sleep tips for sciatic and back pain. Thank you.

    • profile image

      GabrielaFargasch 

      7 years ago

      Wow! Very informative! Thank you!

    • profile image

      RebeccaE 

      7 years ago

      wow, maybe I should get more sleep! a great reminder lens, thanks for it!

    • stefanruse profile image

      stefanruse 

      7 years ago

      Insomnia is awful disease. Thank you for the great information.

    • Virginia Allain profile image

      Virginia Allain 

      7 years ago from Central Florida

      I know I need to quit having a cup of hot chocolate in the evening. It's warming and comforting, but probably contributes to my wakefulness. Working on Squidoo right up to bedtime is bad for me, as my mind is churning full of ideas.

    • profile image

      julieannbrady 

      7 years ago

      Yes, I think I'd like to got back to bed about now ... so much sensory stimulation here on Squidoo -- you know?

    • tandemonimom lm profile image

      tandemonimom lm 

      8 years ago

      I seem to wake up more tired than when I went to bed many mornings. Thanks for some great tips!

    • Kiwisoutback profile image

      Kiwisoutback 

      8 years ago from Massachusetts

      I stay up way too late. Usually, falling asleep isn't much of a problem, but I have gone through bouts of insomnia. Helpful advice, Squid Angel blessed!

    • ICanCook profile image

      ICanCook 

      8 years ago

      Found this lens at the right time. I'm having trouble falling asleep. I definitely in need of some rebalancing.

    • profile image

      WeirdStuff 

      8 years ago

      I have terrible problem to fall asleep, but once it happens, not a cannon-barrage can wake me!

    • profile image

      anonymous 

      8 years ago

      I'm very intrigued by the Weighted Blankets and intend to research them a bit more. Thanks for the great info.

    • awakeningwellness profile image

      awakeningwellness 

      8 years ago

      Very helpful lens and i enjoyed your meditation!

    • Julia Barnard profile image

      Julia Barnard 

      8 years ago from Adelaide, Australia

      Nice. It seems to me that if you can get a great sleep each night, life seems so much easier. I've learned that not worrying about not sleeping really helps.Try turning the alarm clock to face the wall, then forget it's there.

    • AlisonMeacham profile image

      AlisonMeacham 

      9 years ago

      I find that meditation really helps - particularly when the temptation to make a lens when you can't sleep gets too great.

    • Davidfstillwagon profile image

      Davidfstillwagon 

      9 years ago

      Great lens! a lot of good information and pictures, I'll give it a 5.

    • SusannaDuffy profile image

      Susanna Duffy 

      9 years ago from Melbourne Australia

      I must try some yam cream, I'm up at 2.50 am looking at lenses because I can't sleep. Blessed by a sleepy angel

    • MikkiGVee profile image

      MikkiGVee 

      9 years ago

      Great Lens! Very useful Information and products. Thanks for submitting it to the Sweet Dreams Headquarters!

    • Linda BookLady profile image

      Linda Jo Martin 

      9 years ago from Post Falls, Idaho, USA

      Great information, thank you! I did the Healing Meditation for Synchronizing to Sunrise and Sunset... and ordered the Relaxation and Breathing for Meditation DVD. I'll be back for more later.

    • MargoPArrowsmith profile image

      MargoPArrowsmith 

      9 years ago

      L:OVE this lens. I will put it the Margo's Ultimate Squidoo Library lens, Main Branch. ***** people don't realizes how important sleep is. You need sleep to lose weight, even

    • profile image

      anonymous 

      9 years ago

      I have known Ginger aka gia for years. You can totally trust anything she tells you!!!!

    • profile image

      anonymous 

      9 years ago

      I have known Ginger aka gia for years. You can totally trust anything she tells you!!!!

    • profile image

      Joan4 

      10 years ago

      Great lens on an important subject - sleep! I am trying to improve my sleep habits right now! Thank you!

    • chefkeem profile image

      Achim Thiemermann 

      10 years ago from Austin, Texas

      A hearty SleepAngel Blessing for this relaxing page. :)

    • profile image

      RinchenChodron 

      10 years ago

      Another Great lens!!! Five BIG Stars!

    • cineteq profile image

      John Parr 

      10 years ago from Montreal

      Well documented, and formatted. Easy to read. Perhaps another LoTD?

    • triathlontraini1 profile image

      triathlontraini1 

      10 years ago

      Great info!

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