Many people face sleep difficulties as a reality, and sleep therapy helps. Do you know it? This technique consists of an alternative method that includes hypnosis, meditation, occupational therapy, psychotherapy, yoga, and even medication.
Everything is based on the patient’s interests and needs, which may have a greater or lesser degree of insomnia . Thus, those who opt for this technique can achieve an improved quality of life and well-being without needing to resort to medicine.
Well, are you interested and want to learn more about sleep therapy? Keep reading and learn more about 5 techniques used within this mechanism!
What is sleep therapy?
As it has been stated, sleep therapy is one of the alternative methods that help treat this problem of insomnia in patients. Thus, the professionals who work with this technique use their knowledge in yoga, occupational therapy, hypnosis, meditation, psychotherapy, and much more.
What techniques are used in sleep therapy?
You already know the names of the main techniques used in sleep therapy. Do you want to know more details about them so that you can be confident if you want to implement this treatment? Read on!
1. Aromatherapy
Aromatherapy is a method using aroma to promote physical and mental balancing. To achieve this, it is crucial to use essential oils, including lavender, peppermint, and many others. Each of them has specific odors, which provoke different positive sensations.
That is, have you ever noticed that smelling fresh-washed clothes causes a feeling of well-being? And have you ever noticed how pleasant someone’s perfume smells? This feeling helps explain how aromatherapy is actually beneficial.
Aromatherapy is also useful when treating insomnia, as it has a calming effect. Therefore, it can alleviate symptoms of both anxiety and depression and enhance sleep quality . This is achieved by using aromas that stimulate various parts of the brain.
2. Acupuncture
Another beneficial technique to help improve sleep quality is acupuncture. Have you heard of it? It is a mechanism based on Chinese Medicine, which uses needles in the body to prevent and treat pathologies .
This is because the needles must reach specific points that, when stimulated, provide these benefits. In this sense, acupuncture is positive for the treatment of insomnia by promoting the individual’s physical and mental balance. Therefore, this contributes to relaxation and other problems that could keep sleep at bay.
Consequently, in addition to improving sleep quality, acupuncture also brings other positive aspects. That is, it improves mood, concentration and appetite. This last advantage is especially useful for those undergoing radiotherapy and chemotherapy, which contributes to weight loss and appetite reduction.
3. Yoga
Yoga is a type of meditation and physical exercise known for its relaxing benefits, which promote balance of body and mind. In addition, yoga also impacts the nervous system by providing a greater sense of relaxation.
This way, the body can react to stimuli more calmly. Otherwise, the mind and body tend to become agitated, which triggers insomnia. It is for reasons like these that practicing yoga is recommended, including just before bed, according to the National Sleep Foundation of the United States .
This way, the person is more likely to doze off faster. Another advantage of this exercise that can be mentioned is the ability to stretch the major muscles in the lower portion of the body, such as the hips and hamstrings. In this way, the region becomes devoid of pain and discomfort, which could also lead to insomnia.
You will find how yoga is a good therapy method for sleep. However, you ought to know that these exercises can be easily practiced. First, choose a quite place without any interruptions. Do not forget to often focus on your breathing and to concentrate on movements which you are performing.
4. Meditation
As already mentioned, yoga is an exercise for meditation that improves the quality of sleep. Other than yoga, however, other meditation exercises are also good for this purpose. After all, this is the aim of the technique: to promote physical and mental balance by warding off unwanted thoughts, for example .
For example, did you ever lie there wide awake because your mind just would not let go? So the more you were awake and at the clock’s notice, the further away sleep got. Can you relate? Situations like these can be overcome with the help of meditation.
Fortunately, the benefits of meditation are not limited to sleep quality improvements. It is also beneficial in controlling appetite, reducing mental health problems, improving mood, combating cardiovascular problems, etc.
5. Sleep hygiene
Sleep hygiene is another technique to help you fall asleep. I know the name is odd, but do not panic: sleep hygiene refers to cleaning up or changing a series of habits and behaviors that contribute to insomnia or unhealthy sleep.
One should observe sound sleep hygiene, especially before sleep time, to enhance the benefits. The most recommended actions involve avoiding caffeine and other heavy drinks or foods during the night . These could stimulate the intestines and make it difficult to relax.
Create a sleep-conducive nighttime environment. This can be achieved by keeping the place well ventilated, dark, playing soothing music, etc. In addition, one should also avoid using electronic devices like cell phones or computers that might interfere with sleep at bedtime. Lastly, develop a bedtime routine and refrain from napping throughout the day.
All these techniques form part of sleep therapy. There are others worth mentioning, which include relaxation therapy, behavioral therapy, horticultural therapy, and the application of herbal medicines, such as passionflower. Mechanisms adopted in order to improve your sleep will also strengthen your immune system and cardiovascular health and stimulate growth hormone.
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