Self-Help Sleep Techniques

Color Therapy

Using color therapy, or “chromatherapy”, is a unique way to treat a variety

of ailments, including, but not limited to, sleep problems. Chromatherapy

involves being exposed to color in various ways. Being shown colored

lights, visualizing and meditating on a color, being massaged with colored

oils, and wearing specific colors can help treat both physically and

emotionally caused sleep problems. Chromatherapy has a long history.

Ancient Indian beliefs practiced chromatherapy in Ayurvedic medicine,

where it was believed that colors corresponded to parts of the body,

emotions and spiritual aspects of life. They believed that each of the

charkas, areas of energy in the body, linked to a color. Ancient Egyptians

used chromatherapy by breaking up the sunlight with specially created

lenses. They built solariums where they practiced

chromatherapy. Chromatherapy as we know it was developed in the late

1600’s when scientist Sir Isaac Newton proved that light is a mixture of

color from the full range of color we can see. Modern-day color therapy

came about when Dr. Edwin D. Babbitt penned his Principles of Light and

Color. In this publication he outlined how color therapy could be used to

treat a variety of maladies, include sleep difficulties. The 1940’s were a time

of experimentation with color therapy. During this time, Russian scientist

S.V. Krakov experimented with chromatherapy and determined that when

he separated light spectrum’s wavelengths it had an impact on the nervous

system. For example, he found that red light increased blood pressure and

impacted the adrenal glands. White light and blue light were found to be

relaxing. This groundbreaking information is still used today by color

therapy practitioners.

How does it color therapy work? Color is a part of what makes up light, and

light has many different energy waves. When light enters the retina of the

eye, it touches the photoreceptor cells in the eye. The photoreceptors turn

the light into electrical impulses, which signal the brain to release

hormones. By controlling the release of hormones, chromatherapy can be

used to treat insomnia and other sleep-related difficulties. In a time when

alternative medicine is becoming more popular, Chromatherapy is actively

being used by the medical community to treat disorders such as depression

and seasonal affective disorder (SAD). Some types of color therapy should

only be practiced by trained professionals. However, there are color

therapy techniques that can be practices safely at home. To try

chromatheraphy on your own, follow these tips. Select hues to wear based

on your recommended color. When eating, choose foods that are a

particular color. Spend time visualizing a recommended color. Be aware of

the following potential concerns:

 Never replace traditional care with chromatherapy for severe insomnia.

 Epileptics should avoid looking directly at any type of flashing lights.

 When using colored lights, do not look directly into the light. Receive

colored light therapy indirectly by looking at an object that is lit by the

colored light.

 If you are on prescription medication, check the label for a light sensitivity

side effect. Exposure to bright light might cause a problem.

Physical Activity

Getting exercise during the day is an important factor in how well you sleep

at night. If you are physically active during the day, you body will be able to

relax and fall asleep easier. Exercise helps your body deal with daily stress

and anxiety. It impacts the chemicals in your brain, and how much you

exercise is directly linked to your physical and emotional health. Regular

exercise will help you fall asleep and maintain a sleep state because your

sleep cycles become more consistent and the transition between them

becomes more seamless. Try to work exercise into your life daily to avoid

sleeplessness. When getting physical activity, plan to exercise more than 3-

4 hours before bedtime. For the best sleep benefit, be physically active in

the late afternoon or early evening.

Try to be physically active for at least 20-30 minutes a day, 3-4 times per

week. Aerobic activities usually work best to remedy insomnia, and

activities can range from an easy walk to a rigorous run. By making your

heart rate go up, improving your lung capacity, and adding oxygen into your

blood, your body will be in better health and you’ll be on your way to

naturally correcting your sleep problem. In addition to aerobic exercise,

there are other types of physical activity you can do to fight sleeplessness.

Consider yoga or Tai Chi. Yoga affects the brain and core muscles and

improves blood circulation. Using yogic breathing techniques will help you

relax and live with less stress. Tai Chi incorporates breathing with body

movements in a slow-moving style that is perfect for individuals with joint

pain or other issues that keep you from high-impact exercise. If adding 30

minutes of exercise into your daily schedule is too tough, try adding small

blocks of physical activity. Making small changes, like taking the stairs

instead of the elevator, or purposely parking further away from your

destination will help you live a healthy, energetic life.

Relaxation through Meditation

It only stands to reason that the more relaxed you are the more likely you

are to fall asleep and maintain a satisfactory sleep state. It’s essential to

quiet your mind in order to fall asleep quickly. By using meditation you can

stop thinking, worrying, or what ever else is going through your head.

There are several different meditation and visualization methods that will

help you relax. Try one of these meditation styles:

1. Focal point method. Select a focal point, whether it is a mantra, visual

point, or even your own breathing. A mantra is a word or phase that is

repeated either in your mind or out loud to help you focus on meditating.

The use of a mantra or other focal point will help keep you on track and

keep your mind from wandering. You need to be disciplined to practice

this method of meditation, because thoughts will come into your head and

you will be tempted to think about other things. This method will become

easier the more you practice it.

2. Breathing-focused meditation. Find a comfortable, quiet space and sit

on the floor, using a cushion if so desired. Sitting with your hands in your

lap, calm your body and close your eyes. Breathe in and out through your

nose. Make an effort to concentrate on your breathing, counting each

breath in and out until you reach ten. Continue counting in groups of ten

until you begin to feel relaxed. Empty your mind of everything and

concentrate only on counting as you inhale and exhale. If thoughts enter

your mind, acknowledge that they are there and let them go, again

focusing on your breath. When you have finished meditating, become

aware of your body once more and stretch before getting up.

3. Guided imagery. This method combines visualization with meditation

and hypnosis. This type of meditation is guided, and you are led to

visualize relaxation, which helps you feel relaxed. Find a place that is quiet

and dimly lit. Using a tape or CD player, play a pre-recorded imagery

recording. Guided imagery usually starts with deep breathing and other

deep breathing exercises. When you relax, your imagination comes alive

and the recording will guide you through a variety of scenes, using your

imagination to help you find peacefulness and relaxation. Common guided

imagery scenarios include beach side strolls, mountain hikes, or nature

walks through the forest. At the end of your guided imagery session you

should feel calm and relaxed.

The aforementioned meditation methods are only a sampling of the wide

array of choices available. Experiment with these, and research others, to

find one that helps you fight insomnia.