{"id":54609,"date":"2022-05-06T07:14:21","date_gmt":"2022-05-06T12:14:21","guid":{"rendered":"https:\/\/www.stress.org\/?p=54609"},"modified":"2024-04-06T06:27:54","modified_gmt":"2024-04-06T06:27:54","slug":"solution-for-overcoming-sleeplessness","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/solution-for-overcoming-sleeplessness\/","title":{"rendered":"Solution for Overcoming Sleeplessness"},"content":{"rendered":"<div class=\"entry-content\">\n<h2>Guided Meditation for\u00a0a Better Night\u2019s Sleep<\/h2>\n<p>Try this 3 minute guided heart mediation led by HeartMath\u2019s Howard Martin, to help you shift from stress and prepare for a great night\u2019s sleep.<\/p>\n<p><iframe data-src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/1132702057&amp;color=%23ff5500&amp;auto_play=false&amp;hide_related=false&amp;show_comments=true&amp;show_user=true&amp;show_reposts=false&amp;show_teaser=true\" width=\"100%\" height=\"166\" frameborder=\"no\" scrolling=\"no\" data-mce-fragment=\"1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<p>If you struggle to fall asleep or wake up in the middle of the night and can\u2019t get back to sleep, and this persists for a few days, a few weeks or longer, you suffer from sleeplessness, a serious disorder that robs your body of the rest it requires to re-energize you physically, mentally and emotionally.<img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-54611 alignright\" src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2022\/05\/pexels-pixabay-271897-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" \/><\/p>\n<blockquote class=\"wp-block-quote\">\n<p class=\"mt-3\"><span class=\"display-5 text-primary\">Up to 90% of all health problems are related to stress. Additionally, a large body of research confirms our thoughts and emotions have a dynamic effect on our health and vitality.\u201d<\/span><\/p>\n<p><cite>The American Institute of Stress<\/cite><\/p><\/blockquote>\n<p>A typical form of sleeplessness also referred to as insomnia, occurs when you wake up during the night, realize you are wide-awake when you should be sleeping and then become anxious. The anxiety causes adrenaline to flood the system and adrenaline prompts the body into action \u2013 the opposite of what you need for effective sleep.<\/p>\n<p>If this sounds like you, you\u2019re not alone. Sleeplessness affects all age groups. The U.S. Department of Health and Human Services reports that about 60 million Americans suffer from insomnia each year. The National Sleep Foundation reports that disordered sleep \u2013 difficulty falling asleep, light sleep or nonrestorative sleep for several nights or more weekly \u2013 affects nearly two-thirds of American adults at some point. It\u2019s believed that sleeplessness increases as we grow older. More than half of older Americans have trouble sleeping and think it\u2019s a part of aging.\u00a0<em>It\u2019s not<\/em>.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p class=\"mt-3\"><span class=\"display-5 text-primary\">Sleep problems in the elderly are not a normal part of aging<\/span><\/p>\n<p>Dr. Julie Gammack, assistant professor of geriatrics at Saint Louis University.<\/p><\/blockquote>\n<p>Inadequate sleep adds to an increased risk of accidents, falls, and chronic fatigue. Our children and teens, too, are having trouble sleeping.<\/p>\n<p>Difficulty falling asleep is the most common complaint among adolescents. In a national survey on the sleep patterns of U.S. adolescents ages 11-17, the Sleep in America poll by the National Sleep Foundation found only 20% of adolescents were getting the recommended nine hours of sleep on school nights and 45% slept less than eight hours.<\/p>\n<div class=\"pt-2 pb-5\">\n<div class=\"embed-responsive embed-responsive-16by9\"><iframe class=\"embed-responsive-item lazyload\" data-src=\"https:\/\/player.vimeo.com\/video\/546943183\" allowfullscreen=\"allowfullscreen\" data-vimeo-tracked=\"true\" data-ready=\"true\" data-mce-fragment=\"1\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-load-mode=\"1\"><\/iframe><\/div>\n<\/div>\n<h2>What\u2019s Causing Your Sleeplessness?<\/h2>\n<p>Stress is a leading cause of abnormal sleep patterns. Research shows it is a common trigger for both short-term and chronic insomnia. Stress can result from health concerns, depression and anxiety among other things, but perhaps the most insidious cause is the fast-paced world in which we live. Technology, world events and our ever-increasing knowledge about our world and the universe seem to have put time on a relentless treadmill and keeping up can wear out even the most determined among us. Scientific research by the HeartMath Institute shows stress creates incoherence in our heart rhythms, and when the heart is out of sync normal sleep patterns can be interrupted.<\/p>\n<div class=\"card\">\n<div class=\"card-body px-md-5\">\n<h2 class=\"text-center display-4 mt-5\">3 Tips to Reset Your Body\u2019s Rhythm<\/h2>\n<p>It\u2019s time to try a system reset so you can return to a healthy sleep rhythm. But first some abbreviated science.<\/p>\n<p>Our heart beats in a rhythm. Research at the HeartMath Institute found that when we are over-stimulated, overwhelmed, stressed or worried this rhythm becomes irregular and incoherent.<\/p>\n<p>Conversely, positive feelings, like love, care or appreciation can smooth out our heart rhythm into a harmonious coherent pattern and help prepare the body for sleep.<\/p>\n<p>Reset with these three practical solutions:<\/p>\n<div class=\"counters\">\n<h2 class=\"num-section\">Plant the seeds for good sleep with the Quick Coherence<sup>\u00ae<\/sup>\u00a0Technique<\/h2>\n<p>Sleep practices need to include what happens during the day not just once the sun goes down. Doing a few 1-2 minute\u00a0<a href=\"https:\/\/www.heartmath.com\/quick-coherence-technique\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Quick Coherence<sup>\u00ae<\/sup>\u00a0Technique<\/strong><\/a>\u00a0sessions during the day can minimize the build-up of stress. Accumulated stress is a common cause of disrupted sleep patterns.<\/p>\n<h2 class=\"num-section\">Once in bed, practice Attitude Breathing\u2122<\/h2>\n<p>Close your eyes and tell yourself you aren\u2019t going to over-dramatize anything that happened during the day or any concerns you may have about sleeping. Use the heart-focused technique we call\u00a0<strong>Attitude Breathing<\/strong>\u2122 to create a coherent heart rhythm that can facilitate deeper and more effective sleep:<\/p>\n<h3>Steps for Attitude Breathing<\/h3>\n<ol>\n<li class=\"hm-li\">Recognize a feeling or attitude that you want to change and identify a replacement attitude.<\/li>\n<li class=\"hm-li\">Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.<em><br \/>\nSuggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable)<\/em><\/li>\n<li class=\"hm-li\">Breathe the feeling of the new attitude slowly and casually through your heart area.<\/li>\n<\/ol>\n<p>Practice the this exercise for a few minutes. Coherent heart rhythms help release beneficial hormones that reduce stress and restore your system.<\/p>\n<h2 class=\"num-section\">Technology can help<\/h2>\n<p>Take out the mental figuring and use HeartMath\u2019s\u00a0<a href=\"https:\/\/www.heartmath.com\/tech\/\">emWave2<sup>\u00ae<\/sup>\u00a0or Inner Balance<sup>\u2122<\/sup>\u00a0technologies<\/a>. Use these tech assistants combined with the above techniques to simplify the process as they guide you into a peaceful rhythm of heart coherence.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<blockquote class=\"wp-block-quote\">\n<h4 class=\"mt-3\"><span class=\"display-5 text-primary\">HeartMath techniques are demonstrated to provide powerful stress-reduction benefits in carefully designed scientific studies that are supported by a documented reduction in damaging stress hormones.<\/span><\/h4>\n<p><cite><br \/>\n<strong>Paul Rosch, Former President,<a href=\"http:\/\/stress.org\"> The American Institute of Stress<\/a><\/strong><br \/>\n<\/cite><\/p><\/blockquote>\n<\/div>\n<footer class=\"entry-footer\"><span class=\"cat-links\">Posted in\u00a0<a href=\"https:\/\/www.heartmath.com\/blog\/health-and-wellness\/\" rel=\"category tag\">Health &amp; Wellness<\/a>,\u00a0<a href=\"https:\/\/www.heartmath.com\/blog\/featured-articles\/\" rel=\"category tag\">Featured Articles<\/a><\/span><\/footer>\n","protected":false},"excerpt":{"rendered":"<p>Guided Meditation for\u00a0a Better Night\u2019s Sleep Try this 3 minute guided heart mediation led by HeartMath\u2019s Howard Martin, to help you shift from stress and prepare for a great night\u2019s [&hellip;]<\/p>\n","protected":false},"featured_media":54613,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139],"tags":[136,137,158,120,147,165],"class_list":["post-54609","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-life-blog","tag-ais","tag-american-institute-of-stress","tag-sleeplessness","tag-stress","tag-stress-management","tag-stress-relief","pmpro-has-access"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - 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