Sound is an important sense that has a profound effect on the mind. Listening to soothing, soft music or nature sounds can quickly balance mind and body.
Tune Your Brain. It's possible to actually “tune” your brain in response to rhythmic, repetitive sounds embedded in music or natural noises. Therapists have developed special music that contains these repetitive beats or rhythms that can synchronize brain wave frequencies in the listener. This process is called brainwave “entrainment.”
Brain waves are a reflection of the electrical activity generated by brain cells, just like our heart generates electrical activity each time it beats. Brain waves come in five different varieties or “frequencies,” depending on their speed. Below, the five frequencies are listed from slowest to fastest:
The Calming Breath Technique addresses anxiousness and stress by emphasizing the exhalation. When you're anxious or agitated, your breath is shallow and rapid. On the other hand, when you're in a relaxed state, exhalation is easy, long, and full, with no sense of needing to rush to the next breath. You can cultivate a state of calm that can also help you fall asleep by consciously lengthening the exhalation. Here's how to do it:
Spring is in the air! Perhaps ironically, this enlivening time is made even more refreshing when sleep is prioritized. Better sleep allows you to take in more fully the inspiration of spring and turn it into healthy actions to benefit your body, mind, and heart. With spring in mind, our intention this month is:
Here are four strategies to focus on:
Try a hot cup of chamomile tea or warm coconut milk mixed with honey, cinnamon, and turmeric before bedtime.
If you want a nap, keep it under 30 minutes. Short naps can be beneficial, whereas long naps can make you groggy and negatively impact your sleep at night.
Each night before bed, think about two or three things that happened during the day that you are thankful for. Even small things!
The strategies above are built on our ...
Lying awake in bed when you rather be catching Z's can feel like torture. Perhaps you know the feeling as frustration over your lack of sleep increases, your agitation amplifies, and then sleep becomes even more difficult. It's a vicious cycle.
Read below for five tips that can prevent or crumble that cycle so you can get better sleep.