Mindfulness Training & Therapeutic Yoga: Optimal Treatments for Insomnia

September 16th, 2014 by

I remember when chronic pain and obsessive worry kept me awake night after night. Typically, around 2 am, my mind was scanning the horizon like a lighthouse, searching for something to worry about. When it locked on it wouldn’t let go, mentally approaching the “problem” from every conceivable angle – until the alarm clock went off. Does this sound like you?  Are you exhausted day after day due to the inability to sleep? What would life be like if a good nights sleep was something you could count on? How about a life with more energy, better moods, improved concentration, and enhanced health? Sound good?

Restful sleep is a foundation of good physical and emotional health.  But many people lie awake nightly, or have difficulty returning to sleep once awakened.  Sleep medications can produce unwanted side effects, including dependency. Medications can also lose effectiveness over time. Is there a natural alternative that’s actually good for you, without side effects, and the effectiveness of which increases over time? There is!

Medical researchers are looking closely at mindfulness training due to the substantial benefits it offers for insomnia as well as a host of other health, quality of life, and productivity concerns. Stress is a major cause of insomnia, but pain, anxiety, and depression – all magnified by stress – are also associated with sleeplessness. Researchers are studying why mindfulness training offers such valuable relief for insomnia.

Jeff Greeson, PhD, MS, clinical health psychologist at Duke University explains, “When we don’t know what to do with intrusive and persistent thoughts, the mind and body feel threatened. That signals the ‘fight or flight’ response which starts a cascade of sleep-robbing emotions like agitation and anxiety.” Greeson’s study of 151 sleep deprived adults, mostly women, who received 8 weeks of Mindfulness-Based Stress Reduction (MBSR) training in mindfulness techniques and gentle yoga, showed significant improvements in sleep quality, sleep disturbances, and less daytime sleepiness. “When people become more mindful they learn to look at life through a new lens. They learn how to accept the presence of thoughts and feelings that may keep them up at night. They begin to understand that they don’t have to react to them. As a result, they experience greater emotional balance and less sleep disturbance.”

Stress is so pervasive today. People worry about the economy, their jobs, bills. “All that worrying, obsessing, and ruminating can increase the risk of illness and disease,” explains Greeson. “When the mind worries, the body responds.” The key, he says, is not to push those thoughts away, but to acknowledge them “That helps people manage their reaction to stress and anxiety and helps them remain calm.”

Researchers at the University of California at San Diego compared mindfulness training with sleep medication in two groups. One received the 8-week MBSR program. The other was prescribed the sleep medication Lunesta™. The MBSR participants significantly reduced the time it took them to fall asleep, increased their total sleep time, reported no adverse events, and scored their satisfaction with treatment as high. Although the patients who received sleep medication obtained similar benefits, their treatment satisfaction scores were not high, most continued using sleeping pills, and several reported adverse events. Because MBSR produces no side effects, and the positive potential benefits of mindfulness extend far beyond sleep, the researchers encouraged people with insomnia, especially those unable or unwilling to use sleep medications, to consider mindfulness training with MBSR.

This year a study by Duke University and Aetna found mindfulness training to significantly improve sleep, stress, pain, and blood pressure. Researchers concluded that mindfulness training reduces stress by teaching people how to significantly shift their attention to the present moment, with a curious and non-judgmental perspective.

If you’re lying awake night after night with a busy or worrying mind, you may already be feeling the effects – from chronic fatigue to more significant health consequences. Imagine a life with more energy, and the feeling of being well-rested and alert!  You can learn time-tested practices that will reverse the cycle of sleeplessness. Mindfulness training can improve the quality of your sleep, your health, and your life  – no pills, no side effects, no dependency.

 

 

10 Benefits of Rising Early, and How to Do It

June 1st, 2012 by

Image: © Wilfred Stanley Sussenbach | Dreamstime.com

If you think you don’t have time for a meditation or yoga practice, one solution is to become an early riser. This is a great article by Leo Babauta on how and why to do just that. Not only will you have time for your practice, you’ll get more done by 6:30 than many people accomplish in an entire day.

How to Be In Your Body – 10 Tips

April 26th, 2012 by

© Andres Rodriguez

Everything happens in the body: thought, emotion, sensation. It’s all in there. Are you? Here’s a great article by Dr. Lissa Rankin on how to do just that!

Prevention Magazine’s 2011 Integrative Medicine Awards: The Best of the Best

December 30th, 2011 by

Acupuncture / acupressure, yoga, massage & mediation top Prevention Magazine’s 2011 list of stress-busters & preventative health therapies.

Florida Home to the World’s Oldest Yoga Teacher!

December 27th, 2011 by

As reported in this article by the Associated Press , Bernice Bates, age 91, of Pinellas Park, Florida, is now officially the world’s oldest yoga teacher. She’s been practicing for 50 years! Some of her students are in their 80’s. Wonderful article about this health-giving, life enhancing practice. Do it! It’s good for you!

 

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