I've finally completely cured this insomnia. I remember that a while back I wrote a post saying how sleep hygiene was important and how it helped me etc.
But then a bunch of people answered my post saying things like: "For people who have serious insomnia this doesn't work". And I got quite a few of these kinds of answers.
And you know what...they were right. It isn't enough. It's a good start, but it isn't enough.
I'm don't want to go on and write a huge post; so I'll say this, "Kettlebell Abdominal Massage": this is what cured my insomnia.
I'm telling you this is amazing. I almost beg you to try it. It's just so awesome. Once that part of your body loosens-up, you'll feel a deep and profound relaxation that'll...a rock that's how you're going to feel.
Your breathing will become so much deeper; and a goodnights sleep will be of reach.
I remember when this happened to me. I just slept throughout the day. It was like something had dropped inside of me; and I could finally sleep.
I don't know what else to say. Ask me some questions if you want to know more.
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lordcenturion
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haha No not at all. It's something I've discovered on my own. I didn't invent this exercise; but I may have invented it for curing insomnia.
What you do is place a 20 kg kettlebell on your stomach region, while lying down on your back. And the objective is to be able to relax completely in this position.
The main muscles for breathing are the diaphragm and the abdominal muscles. So if you can break down chronic tension in those areas, you will be able to breath better.
And abnormal breathing is heavily linked to insomnia. Check out this study that says that half of people suffering from sleep disordered breathing (SDB) suffer from insomnia as well.
I'm looking at it right now but, apparently "breathing retraining" is a method used in anxiety and stress management--not a big discovery, but worthy of mention nonetheless.
The only problem is that it is extremely difficult to train yourself to breath with your diaphragm (correctly) when you haven't done so all of your life.
The tensions surrounding your diaphragm and abdominals are chronic. You can't just decide to breath diaphragmatically; it won't let you.
My method will change your way of breathing PERMENANTLY. I know, I've just done it lol.
Yes it is. I used a 20kg kettlebell. You can start at a lower weight first. But eventually, you'll have to go to the heavier weights. I found that 20kg was just enough for me.
You can try, at first, lying on top of a small basketball or football (soccer).
Oh I see. I've used a few kettle bells before and was wondering how on earth they could be a massage thing, the only thing I could relate massage wise was the need for one right after the first few times using one lol
I'm sorry for my lengthy reply, but I feel it will help many with insomnia here:
Good sleep is a component of great health and is needed to overcome an anxiety disorder, but when we try to put in more effort to try and sleep the harder it becomes and soon we begin to turn in bed seeking that dreamy state. Many people have had success getting out of bed and having a glass of milk with honey, or going for a slow walk before getting to bed again when they can't sleep.
The key here is not to keep lying in bed hoping to sleep and putting more pressure on yourself, get out of bed and do something relaxing and then try again. let's look at other very important ways we can contribute to getting a consistent good nights rest:
Sleep in a dark room – If the dark scares you, take the steps mentioned in the phobia section, overcome it in time, then shut the world completely out.
Avoid late night meals that are too heavy – there is nothing wrong with a small late night snack but try and keep it at that.
Take a look around your bedroom – How comfortable is your sleeping space? Is the room a good temperature? Is your bed too firm or soft? Is there a noise that could be bugging you?
Chamomile tea 45 minutes before dozing off – Chamomile tea has been used throughout the ages as a very effective sleep aid, and does wonders for people with mild anxiety.
Avoid violent or emotional stimulation before bed – There is nothing relaxing about watching TV, reading the news or anything like that before bed time, one hour before sleep everything stimulating should be off.
Check the time! - make sure you get to bed at a proper time each night that will leave a little space for you to fall asleep and get your 6.5 to 7.5 hours of sleep you will need per night, planning is key.
Listen to a nightly Progressive Muscle Relaxation recording – Preparation for sleep doesn't get much more relaxing than this.
Thiamine – A body that is starved of thiamine over a long period of time will have much difficulty trying to relax and fall asleep naturally, it is vital for healthy nerves and can be found in wholegrain cereals, pulses and nuts.
Valerian Root – Excellent mild relaxant that has helped many people and should be tried before using benzodiazepines because you are guaranteed not to wake up with a “hangover”.
When the condition of insomnia persists for a long time, many individuals who suffer from insomnia are known to experience different levels of double vision as well as begin to have hallucinations. A new rule should be that the bedroom should only be used for two things, sex and sleep.
If you have a TV in that room, get it out of there quick! Also very important to avoid turning to alcohol as a remedy for your insomnia as many people find out quickly how counterproductive this can be. Several studies have also shown that different sleep problems are linked to deficiencies in b-complex, calcium, copper, zinc, iron and most importantly magnesium, and as we know now a remedy for someone might not work for another, but there is one universal tool that does work, the proper mindset before bed and not using bedtime to think about problems.
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