Buzz Away Insomnia

Posted on Nov 2, 2012 in Blog, Quick Fix Tip | 0 comments

Can’t get to sleep at night or wake up in the night and struggle to fall back to sleep again??

You’re not alone, according to the NHS, 1 in 3 people suffer with insomnia.

If you are one of those people, you will understand the value of a good nights sleep. Our bodies require sleep to re-charge the batteries, to allow the muscles, organs and nerves to rest from the days’ activities.

As you’re fully aware, your lack of sleep leads to fatigue & exhaustion, affecting your energy levels, mood, coping mechanisms, ability to focus, immune system, and relationships.

There are several reasons why we suffer with insomnia. The most common reasons is stress,  and simply not being able to ‘switch off’ our thoughts to surrender to sleep. Whilst our minds are still active our body is still prepared for action too and some people are aware of their internal energy frequency, which can run quite high when we are not relaxed. Of course, wishing you could just go off to sleep whilst you watch the clock every half an hour doesn’t help and the anxiety increases just thinking about how tired you’re going to feel the following day !!

Now, give me a minute to explain a little about our nervous system and then I’m going to give you a helpful tip to encourage sleep.

The Autonomic Nervous System is divided into two parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The sympathetic nervous system has an active pushing function; the parasympathetic has mainly a relaxing function.
When the sympathetic nervous system over stimulates, it results in numerous adverse physiological changes – such as anxiety, panic attack, stress, and increased blood pressure. People, with insomnia problems, probably notice that whenever they want to sleep, their mind becomes more active and lots of thoughts start bombarding, one after the other.
The parasympathetic nervous system counteracts the stress effect, it helps to calm you down,  slowing the heart rate,  and so on. This is the desired state you want for preparing to  go to sleep.

I have some good news,  we all have the ability to steer our parasympathetic nervous system by using particular breathing techniques or Pranayama.

Try this simple and effective breathing technique before you go to bed.

Bhramari – Sanskrit for Bee

  • Sit in a comfortable Pranayama posture, either cross legged, kneeling or sitting in a chair. Close your eyes and sit tall in your spine with your head erect.
  • Allow the hands to rest in your lap, with the palms upturned.
  • Begin to observe the breath and relax your shoulders on the next exhalation.
  • Acknowledge any tension in your jaw, separate your teeth very slightly and keep the lips together.Inhale deeply through the nose and as you exhale, make a smooth and steady buzzing sound from the throat, via the nasal passages. At the end of the exhalation, take a long deep breath in and repeat the process. Focus your awareness on the vibrations inside the headspace.
  • Now bring your hands up to your ears and close off the ears with the index fingers. The sound and vibration is intensified with the ears plugged and your senses will be internalised with greater benefit.
  • Repeat Bhramari breath cycles for approx 5-10 minutes.
  • Without disturbing the body too much, go to bed. It is best if you don’t stimulate your mind with music, reading or t.v. after practising Bhramari.

Leave a Reply

Your email address will not be published. Required fields are marked *

Power is the strength and the ability to see yourself through your own eyes ... and not through the eyes of another