Tune Your Brain for Sleep

sleep Mar 27, 2018

By Tim Culbert, MD

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:

  • Delta waves are associated with dreamless sleep.
  • Theta waves are associated with dream sleep, imagery, intuition,...
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The Calming Breath Technique: Simple Tool to Stress Less and Sleep Better

sleep Mar 20, 2018

The Calming Breath Technique

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:

  • Settle into a comfortable seated position or lie down.
  • Close your eyes and bring your attention to your breath. Slowly breathe in through your nose, counting to 3 or 4.
  • Pause briefly after your inhale and then gently exhale as you count to 5 or 6 so that the exhalations become longer than your inhalations.
  • Continue in this way without any sense of work or strain. As you follow your exhalations to the end, you may begin to notice a slight pause that occurs at the end of the...
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Be Well in March: Sleep Peacefully

resilient year sleep Mar 01, 2018

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: 

Sleep Peacefully

Here are four strategies to focus on:

Spring Sipping: Drinks That Help You Sleep

Try a hot cup of chamomile tea or warm coconut milk mixed with honey, cinnamon, and turmeric before bedtime. 

Nap Mindfully: Ideal Nap Time 

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.

Be Grateful: Shift Your Attitude with Gratitude

Each night before bed, think about two or three things that happened during the day that you are thankful for. Even small things!

Nourish, Move, Awaken

The strategies above are built on our ...

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Five Easy Tips for Better Sleep

sleep Feb 27, 2018

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. 

  1. Flow & Release. If you lie awake for 20 minutes or more, try to flow with it. You may find it helpful to write down any worries so that you can stop running them through your head and release them. Just remember to keep your room dark, even if you are journaling.
  2. Disengage. To avoid ruminating about the fact that you can’t sleep, you can try techniques that disengage your mind. For instance, you can try doing some math in your head, like counting backward from 300 by threes. You might also try the calming breath technique (find this technique in our free Joy, Calm, or Focus mini-courses).
  3. Time Your Meals...
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