Chromatherapy - Exercise - Meditation/Visualization - Breathing

Chromatherapy

Color therapy or Chromatherapy is the use of color to promote general health and also to treat particular maladies (including but not limited to sleep-oriented problems).

Chromatherapy can be used to treat both emotional and physical sleep disturbances, and may involve exposure to colored lights, massages using color-saturated oils and salves, meditation and visualization of certain colors, or wearing certain colors of clothing.

Color has been used for centuries in the treatment of a wide variety of disorders.
In India, practitioners of Ayurvedic medicine believed that specific colors corresponded with each of the seven chakras, vortices of energy in the body that represent organs, emotions, and aspects of the soul or life force.
In the days of ancient Egypt, practitioners built solariums with specifically designed glasses and lenses that served to break up the sun's rays into the colors of the spectrum.

In the late 17th century modern-day color theory was born when English mathematician and philosopher Sir Isaac Newton conducted his prism experiments and showed that light is truly a mixture of colors from the visible spectrum.

But it was not until the late 1800s, when Dr. Edwin D. Babbitt published his book Principles of Light and Color, that Chromatherapy as we know it was outlined.
It is in this work that Dr. Babbitt suggests the use of color as a treatment for a variety of ailments, including sleep and anxiety disorders.

In the late 1940s, Russian researcher S.V. Krakov conducted a series of experiments in which he separated the different wavelengths in the light spectrum to show how color affects the nervous system.
In his experiments, he observed that red light stimulated the adrenal glands, raising blood pressure and pulse rate, and that blue and white light had a calming, relaxing effect.

The fruits of Krakov's studies are still used today by many practitioners, and his brand of color therapy is commonly recommended for stress and for stress-related pain.
In recent years studies have demonstrated the positive effects of full-spectrum light on seasonal affective disorder (SAD) and other forms of depression, which has resulted in increased public awareness of color therapy.     It is becoming more and more common to find mainstream researchers turning to chromatherapy for a variety of ailments as well, particularly sleep disorders.

    Color is a property of light, which is made up of many different waves of energy.  When light falls upon the photoreceptor cells of the retina, it is converted into electrical impulses.

    These impulses travel to the brain and trigger the release of hormones. The release of these hormones in controlled bursts can be used to treat the body and mind for many of the medical conditions that hinder sleep as well as promote conditions that are conducive to sleep and rest.

While many forms of chromatherapy can and should only be practiced by licensed practitioners and/or medical doctors, some forms of color therapy are simple and safe enough to be practiced in the comfort of your own home.     These include wearing clothing of particular hues, surrounding yourself with a recommended color, eating certain colorful foods, and concentration on visualizing a particular color.
 

Some Cautions:

·    Never use color therapy instead of conventional care for serious sleep problems.
·    If you suffer from epilepsy, use caution when looking at flashing lights.
·    If you are receiving colored light therapy, avoid looking directly into the light source. Look at an object illuminated by the colored lights instead.
·    When taking prescription drugs, read the warning label to make sure that no side effects are induced if your skin is exposed to bright light.    

Exercise

The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night.  The more active your body is during the day the more likely you are able to relax fully at night and fall asleep easily. 

With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.  Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life. 

Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day.  The goal here is to give your body enough stimulation during the day so that you are not restless at night. 


Our bodies require a certain amount of physical activity in order to function in a healthy manner.  It is important to note that you should not be exercising three to four hours before bed. 
The ideal time for you to exercise is in the late afternoon or early evening.  You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.

Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running. 
The goal is to increase your heart rate and strengthen your lung capacity.  Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally.  This is can help promote a natural remedy for your sleeplessness.

Besides walking and running there are many physical activities that you can add to your life to increase your activity level.  Aerobic exercises seem to work best to battle sleeplessness. 
Your goal is to increase the amount of oxygen that reaches your blood.  There are many types of aerobic activities to choose from.  These include running, biking, using a treadmill, jumping rope, and dancing. 
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem.  The following activities are relaxing and have other healing properties: 

·    Yoga has a stimulatory effect on your nervous system, particularly the brain.  Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns.  Regular practice of yoga will relax you as well as relieve stress and tension.
  
·    Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks.  The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises.  Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.

If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule.  Take the stairs instead of the elevator whenever possible. 
Try parking your car around the corner and walking that extra block to your appointment.  There are many small ways that you can incorporate some added activity into your life.  Your goal is to have a healthy, well balanced life.

Meditation

Meditation is a proven technique to encourage and promote relaxation.  The more relaxed you are as you get ready for bed the better your chances of falling into a deep, restful sleep cycle. 
It is important that you learn to put your stress, tensions, and worries to the side before you fall asleep.  Meditation can help you achieve this relaxed state and focus on peace and harmony. 

There are many different types of meditations available for you to use, each with many adaptations and versions. 

To get you started, here is a simple technique that is simple to do and very effective at promoting relaxation:

Find a focus point for your meditation.  This can be a candle, a mantra, a stone, or something as simple as the sound of your own breathing.  A mantra is a phrase, usually a Hindu phrase, which you repeat over and over in your mind to establish harmony and to focus on your meditation.  No matter what you are using for your focus point the goal is to continuously and firmly bring your mind back to what you are focusing on.  All other thoughts and distractions that drift through your mind must be pushed out.  If you are beginning to include meditation in your nighttime routine you should remember that this type of meditation requires a great deal of discipline.  Your mind will easily be distracted and you will lose focus.  As you continue to practice your meditation nightly you will find that the process becomes easier and easier.  You may find that meditating 10 to15 minutes before bed will help to fall asleep naturally.   

Here is another simple technique for meditation:
 
·    Find a quiet room. 
·    Sit in a comfortable position on the floor (use a cushion if needed). 
·    Sit with your hands resting lightly in your lap.
·    Close your eyes and relax. 
·    Take deep breaths in and out through your nose.
·    Try to focus on your breathing.  Count each breath as you exhale.  Count to ten. Repeat several times until relaxation sets in.
·    Clear your mind of everything and think only of counting each breath as you exhale.
·    Acknowledge any other thoughts that enter your mind, and then gently let them go and concentrate once again on your breathing.
·    At the end of the meditation gently stretch and become aware of your body before standing up   


     Another form of meditation is guided imagery.
Guided imagery is combination of meditation, relaxation, and hypnosis.  Using this technique you will follow a guided meditation to visualize a state of relaxation. 

    It is best practiced in a quiet room where you won't be disturbed.  You will need a tape or CD player.  The lighting in the room should be dim and soft.      Typically the visualization will begin with some simple relaxation exercises that include deep breathing.  When your body and mind are relaxed your imagination will come into play. 

Some common imagery includes walking along the beach, being the mountains, or walking through the forest.  The guided imagery uses your imagination to induce peacefulness and relaxation.  You will be guided through the meditation from beginning to end, at which time you should feel calm and serene.

There are many imagery tapes on the market for you to choose from.  You can also make your own tapes.
The above techniques for meditation will help your mind and body to relax.  Your goal is to be as rested as possible as you prepare to sleep.  There are many other methods of meditation available.  You may have to research and experiment and find what works best for you.

Breathing and Relaxation Techniques

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress.  The deeper and slower that you breathe the more relaxed and sedated you will become. 

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air.  Relaxation techniques will help your body to wind down and prepare for the sleep cycle.
Try this breathing technique when you first get into bed:

1.    Take a deep breath. 
2.    Breathe in through your nose and visualize the air moving down to your stomach. 
3.    As you breathe in again silently count to four.     
4.    Purse your lips as you exhale slowly. 
5.    This time count silently to eight. 
6.    Repeat this process six to ten times.
   
The results of this breathing technique are immediate.  You will feel your shoulders and arms relaxing.  Your chest will feel less constricted and you will feel less stress and tension. 
Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

 As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises.  The goal is to relax your mind and let your body unwind and surrender to sleep. 

Try the following relaxation exercise before you get into bed:

1.    Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.
2.    Close your eyes and concentrate on every part of your body.
3.    Begin at the top of your head and work your way down to your toes.
4.    Start by feeling your forehead tense, then your eyes, face, and jaw.
5.    Tense and release each muscle group, such as your shoulders and neck.
6.    Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.
7.    Stay in this relaxed condition for a few minutes.  Concentrate on your breathing and let all worry and stress dissipate from your mind and body.  Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.
8.    Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation.  You will have to find what method works best for you. 

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.