Why can't I sleep?!

With social networking being as rife as it is, and the world being so easily connected, it's no wonder we're told we live in a world that 'Never sleeps'. So it's even less surprising when we can't actually get to sleep!

It's estimated that 6 in 10 people don't get the sleep that they require each night. Whether this be due to work commitments, noisy neighbours or spending too long on tumblr each night (guilty), it's not good for you! Sleep is just as important for human beings as food, water and air are, so don't let it be neglected! Here are five tips that I've used that just might help you get the sleep that you need each night:

1. Turn out the lights

Our bodies are hard-wired to stay awake while it's light, and sleep when it's dark. That's the nature of our body clock. Exposure to light stimulates parts of the brain responsible for temperature control, hormones and various other functions that either make us feel sleepy, or wide awake.

So when you're staring into your iPhone at 2am, wondering why you can't fall asleep, the answer is literally right in front of you! If you haven't turned off your bedroom lights and TV, shut the curtains and stopped holding your phone 3cm from your nose, then it's no surprise your body isn't going to sleep, it hasn't been told to yet.

2. Don't eat/drink excessively before bed

Having a little snack before you head off to catch some Z's is fine, but having a large meal or drinking gallons of water before you go to bed is going to end up in a bad night's sleep. Having a lot of food is likely to result in more vivid dreams, more often than not nightmares. But drinking excessive water is going to have an equally disruptive effect, in that you'll be heading back and forth to the bathroom every half an hour.

3. Keep your phone away from you

Whilst most of us are in the habit of keeping our phone close by when we sleep (who knows what might happen in the night!) It would actually be more beneficial for your sleep if you kept your phone on the other side of the room, or at least out of arm's reach. Otherwise every time you wake up, you want to check it to see if Larry's liked that picture of your cat with it's face in a slice of bread. If you keep your phone away from you, and on 'do not disturb' mode, you'll sleep a lot more soundly having not disturbed your sleep so much. Larry's opinions can wait until morning.

At the very least, iPhones now have a built in blue light filter, which you can select when you flick up the phones control menu and press the button in the middle at the bottom. An app that achieves this for androids can be found here

If you are so tethered to your phone that you can't keep away, then at least start using this function before you go to bed and turn the lights off. The blue light in our screens places more strain on your eyes and will result in you having a worse nights sleep as a result of that.

4. Keep your room cool

Whilst some of us like to be snuggled up with our hot water bottles, blankets and microwavable stuffed animals, research has proven that sleeping in such warm conditions may not be beneficial to our sleep. The ideal temperature for us to sleep is 60-67 degrees Fahrenheit (15-20 degrees Celsius)

For those of us that won't be able to give up the warmth of our beds, I highly recommend at least having a cool shower before going to bed as it will bring down your core temperature and heart rate. This was one of the major things that helped me change my sleeping habits and made my sleep much more peaceful and less disjointed.

5. Relax!

One of the biggest contributing factors to my own sleep issues was that I wasn't relaxing before I went to bed. I would put on a film or an episode of something and then sit there and watch it until I fell asleep. This of course meant that at some point during the night I would wake up so that I could turn the TV off, which in itself was disrupting my sleep.

But as a whole, not making the correct transition into your sleep will result in your brain staying highly active before bed. This will result in more vivid dreams and will leave you feeling more tired in the morning.

My standard routine is normally to have a shower about half an hour before I want to sleep, get straight into bed and read a chapter or two of a book and then meditate for about 5 minutes after I've turned the light out. Having that time to collect your thoughts in a peaceful, serene environment will put you in much better stead for the next day.

I hope these tips have helped you in some way. These are just some examples of ways I've tried to take control of my sleep a bit more, as beforehand I was regularly falling asleep in public places and suffering from sleep paralysis. Now my sleep is a lot more steady, regular and healthy! Don't hesitate to leave a comment below, or message me on tumblr with any of your concerns!

Metta,

Avazen

8 Tips on Meditation

Meditation is a practice that sits at the heart of Buddhism, but can prove equally beneficial to those of other beliefs. Meditation, at it's most basic form, is just sitting. It's a chance for introspection. An opportunity to gather all your sporadic thoughts from the day and gather them into a neat little basket with a bow on it. We live in a world where everything needs to be done quickly. Social media is constantly buzzing away whether we're awake or asleep and it takes a lot of nerve for us to separate from our mobile phones for more than 3 seconds.

This is why meditation is important. In a world that is constantly on the go we can take refuge in our own little bubble, in our own minds, and take advantage of the serenity and peace that we all have at our disposal. With this in mind, here's a list of my top eight tips for meditating!

1. Start Small

Trust me when I say, no good will come of you going head first into 3 x 45min sessions of meditation a day. While it most likely would be advantageous, and you'd probably notice straight away how it affects your mindset, dedicating that much time from the off will discourage you from practising consistently. You'll wind up meditating in random spontaneous bursts that will no doubt fizzle out after a few weeks.

You're much better off starting with 2-5 minutes in the morning (or evening, or both!) and working your way up week by week until you hit a level that you're happy with. Don't exhaust yourself!

2. Focus on your breath

If the aim of your meditation is to clear your mind for that real sense of clarity and peace before you go to bed, or when you wake up in the morning, then focusing on your breathe is the best method for you. The key with this method is to gradually clear all thoughts from your mind, save for your focus on your breathing. Dwell on the mechanics of your breathe. Imagine it travelling down the back of your throat and into your lungs, and then back out again.

If your mind drifts away onto what you're having for dinner that night, or that rude comment your boss made when you were at work, then that's ok. Just get back on track as soon as you realise, and you will soon find your mind as clear as a pool of crystal water!

(Image from Paul Miller (Youtube))

3. Cultivate a loving attitude

If you're looking for personal and spiritual development rather than a sense of clarity, then Metta Bhavana meditation is for you. It will help to cultivate a loving attitude and provide you with a more positive mindset for the day. It really helps you appreciate people on a more human level, and encourages you to look for positive qualities in people, even your enemies.

4. Don't Stress

As I said in number two, don't worry if your mind drifts away from the goal. Meditation, despite being relaxing, is exhausting for your mind and takes a great deal of focus. Your mind is most likely conditioned to go in whatever direction it wants. It's your responsibility when you're meditating to grab it by the scruff of the neck and bop it on the nose with a newspaper. Don't let your mind rule you, but also don't feel like you've failed just because it has wandered a bit. Just get it back on track and focus on your goals.

5. Look Inwards

Meditation doesn't always have to be about clearing your mind or cultivating positive attitudes. Sometimes it can just be about introspection. Looking inwards and assessing yourself is so valuable to defining who you are as an individual. It allows you to consider your goals, your motivations, what's important to you and who you are. Self-assessment is a key part of becoming a better, more rounded person, and closer to the person you want to be.

6. Use Exterior Assistance

When I say exterior assistance, this covers any objects or environmental changes that you think would help your meditation efforts. I myself like to use candles and some gentle, quiet music to take me to a place where I'm comfortable and peaceful. If you aren't a fan of closing your eyes when meditating (I sometimes don't because I fall asleep easily) then using a candle as a focusing point is a good idea.

7. Sunrise and Sunset

This may just be personal preference, but I meditate when I get up and when I go to sleep. It just feels like the most logical time for me. When I wake up, meditation clears and cultivates my thoughts ready for the day ahead. It's also a good time to just sit and think about what I need to do that day. However, meditation is equally valuable when you're going to sleep. For me it acts as a bridge between my awake mind and my asleep mind. It's a great transition from the hustle and bustle of the day to the peaceful state of mind required for a good nights sleep.

8. Go Outside!

As much as the peace and serenity of your own room is valuable to your mediation efforts, sometimes it's just better to go outside! Sit by a quiet river bank, in your garden, or even up a tree! Being outside in the fresh air with the sounds of nature surrounding you is equally as valuable as meditating in the peace of your own room. Actually having birdsong and water flowing nearby is infinitely better than playing a soundtrack with it on. Give it a try!

(Image from createharmony.co.uk)

I hope this has helped you in some way guys. This isn't meant to be a definitive list, and they also aren't in order. It's just a collection of practices that I've found beneficial to my own meditation! Please leave a comment below, or a suggestion of what other posts you'd like to see :)

Many thanks,

Avazen