Before getting into the fascinating subject of brain training for insomnia, we must know what insomnia means since the conventional definition of insomnia isn’t apparent.
The Sleep Foundation defines insomnia as a sleep disorder characterized by difficulties getting asleep or staying asleep, or both.
Okay, so that’s what we can all have in common. What is the reason for our inability to fall asleep? This is something I was able to not figure out in my own incredibly long search for sleep.
I think of insomnia as anxiety about not being able to sleep. It’s an anxiety-based pattern usually triggered by something in life that shakes our faith in our ability to sleep. It can then become a self-perpetuating cycle of attempting to fall asleep more and more and then experiencing an increase in hyperarousal and difficulty sleeping.
It’s a paradox at best.
The unintentional cycle of working harder and not sleeping as much creates an impression that there is a “threat” in the brain. In time, a learned reaction may activate automatically when we want to go to bed, Buy Zopiclone Online for relaxing and comfort sleep.
This blog post discusses how we can utilize the brain to beat the learned fear response, such as insomnia.
Let’s first examine the basic principles of brain training…
What is Brain Retraining?
Retraining the brain is an effective method that operates on the fundamentals of neuroplasticity. It combines mindfulness, free will, and concentrated attention to gradually change neural patterns habitually ingrained in the brain.
It’s the most exciting thing since the slice of bread.
In essence, we’re developing awareness of unconscious patterns that drive our lives.
We’re removing the wheel from the reptile brain and telling it, “Thanks, I’ve got it from here.”
Rewiring the brain is about changing an alarm signal into a safety signal.
In the case of insomnia, the brain is wired to an anxiety pattern that impacts our ability to fall asleep. With education and learning, we can change that pattern to an underlying biochemistry that permits sleep to return.
It’s much simpler than you imagine!
A popular expression in the neuroscience field says, “Neurons that fire together, wire together.” This is precisely what the process of brain retraining is all about. It is the process of wiring one set of neural pathways that are associated with protection and fear to another set of neural pathways that are associated with understanding and safety.
Who would have thought?
The brain wires itself through associations. We create links to our experiences and assign significance to them by analyzing past life events.
When you fall asleep, the brain begins to work off an incorrect perception. It starts to think that being awake during the night risks your health.
How can we utilize that information within the framework of brain training?
Brain Retraining For Insomnia
We don’t have to teach our brains to rest because they already know how to sleep well enough!
Instead, we are focused on the automatic response to fear which hinders the sleeping process. Trying various things to improve sleep won’t help since sleeplessness is a manifestation of the issue and not the root of the problem.
The reason is that it’s a source of anxiety and fear of being unable to sleep.
Ensure your devices are secured at least an hour before you go to bed.
In terms of getting adequate sleep, staring at your phone, tablet, or laptop computer within an hour before the time you go to bed can result in more sleep disturbance. Blue light stimulates your brain and resembles daylight. This disrupts your circadian rhythm.
Check that your room is sufficiently dark to rest and get the required sleep. If there is an illuminated clock or night light, tilt toward red instead of blue.
I suggest charging these devices away from the bedroom because the urge to go online is a significant obstacle to sleeping. If you awake tensely, do some exercises or a relaxing meditation.
Write down your grieving journal.
Journaling to help with grief can allow you to share the emotions you are feeling within. Writing during the day can assist you in addressing what you have to deal with to ensure that it doesn’t take you to bed. You can register on an empty journal or one with instructions, such as my journal with a guided format, From Grief To Peace.
It is also possible to write before going to going to bed, but this can cause rumination. Find the method that works for your needs; however, be aware that research has proven that one of the most effective methods to write before bedtime is to list the things you need to do tomorrow.
It is also possible to keep a journal of your sleep and a pen near your bed to track what you recall from the morning. Suppose you awake at night and want to record the thoughts and feelings that keep you awake. After you have closed your journal, think that you’re leaving them to sleep so that you can rest what you require.
Relax and forget about your worries by using relaxation techniques.
I’ve met several people who can get into bed and sleep instantly but are very few and far between, particularly in times of grief.
A few minutes of deliberate relaxation before going to sleep will allow you to relax your muscles and quiet your mind, allowing you to relax, not spin and toss. I want to consider Buying Zopiclone Online and the practice as a bridge between activities and rest. Here are some suggestions to help you rest with grieving:
Your body is naturally equipped to switch from stress to relaxation. It’s only a matter of learning how to accomplish it. The Relaxation Response and progressive muscle relaxation are two tried and true methods that can be performed even while lying in bed. If you do fall asleep, you’re already relaxed.
Yoga or Gentle Stretching
An easy, relaxing, or PM yoga routine 30 minutes before bedtime can assist you in relaxing your mind and relieving physical tension.
Relax to the sounds of nature, like ocean waves or guided imagery, while you drift off to sleep.
You are combining aromatherapy and taking your breath. Add a few drops of lavender essential oil onto the cotton ball, and place it under your nose, or put it on the pillow before you. Begin counting every exhale beginning with one and ending with 20. Reverse the process, starting at 20 and finishing with one.
Enjoy a relaxing bath or drink a hot herbal tea during your bedtime ritual to promote restful sleep.