6 Reasons You Can’t Fall Asleep, and What to Do About Them #ThursdayTipsFromTat

Can’t fall asleep? 

Difficulty falling asleep often reflects the restlessness we experience during waking hours, which can manifest itself through reluctance to letting go when bedtime comes. We are somehow under the impression that if we could just hold on and stay awake a little while longer, we would find a solution to our problems. We allow our thoughts to spin around and feed our inner dialogue with everything we have prevented ourselves from expressing during our waking hours and question ourselves endlessly.

During sleep, we become disconnected from reality. We are alone with ourselves and free to listen to our inner voice. By surrendering control and allowing ourselves to drift away into the unconscious, we are trusting ourselves and the world that everything will be okay. This, however, sounds easier said than done for those who have trouble falling asleep, which is why I have put together a few natural tips based on the different things that keep us up at night:

 

Here are 6 things that are keeping you awake and what to do about them:

 

1- Dealing with strong emotions like anger or sadness

We’ve all heard the saying that “we should never go to bed angry” and while that’s definitely good advice, it sometimes takes a moment to process our emotions.  While you take the time to process, essential oils can be of great help.

Tip: Diffusing sweet orange essential oil in your room

How it can help:  This essential oil has uplifting properties that help lift our spirits when we’re feeling down.  At the same time, sweet orange oil had sedative qualities that help improve the quality of sleep.

 

2- Struggling with repetitive thoughts that go around in circles 

When you are having trouble quieting down the mind and find yourself overthinking an issue

Tip: White Chestnut Bach Flower Essence

How it can help: This Bach Flower essence can do wonders to calm down mental activity when it becomes too intense. Add four drops to your drinking water and take four times a day.

 

3- Feeling Stressed

When you’ve had a stressful day and feel so agitated and restless that it’s hard to even lay down still to go to sleep.

Tip: Sipping a valerian or camomile tea infusion before bed

How it can help: These herbs have an appeasing effect, and they are known for calming down the nervous system.

Tip: Taking a sedating bath.  You can add 5 drops of marjoram and 10 drops of lavender essential oil to your bath water and take the time to unwind. Marjoram can be very sedating, so try to avoid it before driving or engaging in an activity. To help the oils dissolve mix with three tablespoons of table cream.

How it can help: Lavender and marjoram are known for their calming and appeasing properties which help restore balance and relieve tension. Their adaptogenic qualities will instigate a normalizing reaction in the body that is appropriate to achieve a state of homeostasis or balance.

Note: If you are not in the mood for a bath, you can also diffuse these oils in your room or put a few drops on your pillow.

 

4- Not having an adequate sleep environment

It’s a common habit to watch TV or look at our phone at night, but what we don’t realize is that the light that emanates from these devices can interrupt melatonin production, which can affect sleep.

Tip: Making sure that your bedroom is as dark as possible.  You can use eye pillows if necessary and avoid being in front of your computer or phone screen at least 30 minutes before bed.  If you wake up in the middle of the night, feeling like you are unable to go back to sleep, avoid turning on the lights or looking at your phone.

How it can help:  A dark environment helps stimulate natural melatonin production in your body, which is regulated by ambient lighting.

 

5- Feeling nostalgic about the past or dreading the future

When you find yourself lost in thoughts of the past or the future and are not fully present.

Tip: Paying attention to your breathing through mindfulness meditation

How it can help: Focusing on your breathing takes the focus away from your thoughts and into the present moment.

 

 6- Keeping everything inside and feeling like you are not expressing yourself 

When things are left unsaid, the energy flow in the throat chakra is disrupted.  Since this energy center is all about communication, self-expression and creativity,  an imbalance in the throat chakra,  can disrupt our sleep cycles.

Tip: It’s important to have an outlet to express what’s inside. Find a way to do so in a creative way. Keep a journal, write, draw, sing.

How this can help: Expressing yourself freely helps open the throat chakra. Since that is the energy center that is associated with sleep, balance in this chakra can help us feel more restful.

Tip: Having a Reiki session.

How this can help: A Reiki session can help stimulate the flow of energy between the chakras.

 

Let me know what works best for you!

Light, Love & Kindness

Tatiana

Monday Inspiration: “Intuition is the GSP of the soul” -Elizabeth Gilbert

Intuition is an immediate insight or understanding that takes places without conscious reasoning. It is a sense of knowing and correctness that is quiet, quick and clear. Although we all experience this constantly, the challenge is to have the courage to honour that inner knowledge and remain authentic to ourselves. Our intuition offers us an objective perspective and is never confused. It is an accurate barometer of our truest and deepest needs.

Light, Love & Kindness

Tatiana

Holistic Approach VS Modern Medicine #TuesdayTalkWithTat

Holistic Approach VS Modern Medicine #TuesdayTalkWithTat

After our last post about holistic health, I wanted to take the time to answer a question I often get: “Between modern medicine and a holistic health approach, which one should I choose?”. In order to answer this question, it’s essential to understand the focus of each approach.

Modern medicine aims to treat or minimize symptoms and addresses strictly the physical body through medication, surgery or physical therapies, to control or manage the disease. When we feel ill, we consult a medical doctor with the hope that, with their extensive knowledge of the human body, they will be able to provide us with their expert opinion, and hopefully an accurate diagnosis as to what is ailing our body. A medical diagnosis provides some reassurance since medical professionals can identify what is wrong with the body and are able to recommend a treatment plan. Our hope for medical treatment is that the disease will disappear or, at the very least, its symptoms can be minimized, controlled or managed. Therefore, in many cases, the use of modern medicine is indispensable. One thing worth nothing though is that while the role of the treating physician is imperative, the role of the patient is mostly a passive one.
While modern medicine focuses on the physical aspect of a person, holistic health approaches such as acupuncture, Chinese medicine, homeopathy, and Reiki, to name a few, are made to address the subtle bodies: the mind, the emotions, the energies, and the spirit.

In the holistic model of health, the physical illness is a manifestation of an imbalance in the subtle bodies. For this reason, the restoration of balance at these subtle levels is the holistic health practitioner’s primary concern; as it goes through the subtle to get to the physical.

Since the primary concern of modern medicine is the physical body and that of a holistic approach is the subtle bodies; which approach should we choose? The answer is both because these approaches complement each other. Once we arrive at this conclusion, the question then shifts from “Which one should we choose?” to “How can we effectively integrate both approaches?”. On its own, the modern approach fails to address the simultaneous need for balance at every level: physical, mental, emotional, energetic and spiritual. For instance, when we consult our doctor for having a certain feeling of uneasiness in our body and mind, we often leave with the understanding of a happy diagnosis of being perfectly healthy. Despite the treating physicians best efforts and ordering various lab tests, all results can come back negative. Although this news might provide initial relief, we soon realize that it is temporary once we come to the realization that that “off” feeling is still very much present. If medical lab tests can’t detect anything wrong with our physical body, what causes this “off” feeling? It begins with the imbalance of the subtle bodies. In any holistic session, the therapist invites us to take on an active role and participate in our healing process. They believe that, if we ignore that “off” feeling, it’s only a matter of time before it extends to the physical body in the form of disease or illness. Thus, it is to everyone’s advantage to use both approaches as complementary to each other.

While many prefer to note the differences between the modern and holistic approaches, it is far more beneficial is to focus on their commonalities and find ways to integrate both in the best interest of our health.

Light, Love & Kindness

Tatiana

Monday Inspiration: Words From Hippocrates

When we get sick, whether we are dealing with a physical or mental illness, our automatic reaction is to look for answers in the opinion of those we consider experts in the matter.  While I do believe that receiving professional help and support is crucial to recovery, I have noticed that there is one important opinion we tend to neglect: our own!  A professional opinion can help provide some answers but definitely not all, as some of the answers we seek can only be found within.  However, we often assume that others must know better than us about why we feel the way we do and we have a hard time trusting our intuition.  When it comes to our health, we forget that our bodies are wise and are constantly communicating with us through intuition. What I suggest, is that we grant as much trust, if not more, to our own inner knowing than we do to the opinion of others.  When we begin to cultivate that trust in ourselves we are better able to actively participate in our own healing process.

Light, Love & Kindness

Tatiana

How To Deal With Stress Through Meditation #ThursdayTipsFromTat

How To Deal With Stress Through Meditation #ThursdayTipsFromTat

Last week I talked about the real cause of stress being internal rather than external.  I mentioned that external factors are triggers to a stressful response.  The emotions that we hold on to are what makes us vulnerable to these triggers.  I also suggested that one of the ways we can deal with stress is through mindfulness meditation, so I would like to give you a few tips on how to do that.

But first, what is meditation?

If this is new to you, meditation is the action of deliberately paying attention to the present moment.  There is this misconception about having to be in a quiet environment sitting in a perfect lotus pose to meditate.  You can definitely meditate in this way if it is helpful to you but know that it is not necessary.

I also want to mention that his is not a quick fix and is a process that requires time and practice.   The first step is to bring awareness to it before we can do anything about it, so our goal with this is to explore our internal cause of stress. So how do we do that?

  • Shift your focus away from the external factors (step away from the story, situation, person, project, argument etc.)
  • Bring your attention inwards
  • Shift your perspective from the experiencer to the observer
  • From this perspective observe what feelings are present and notice if there is a dominant feeling
  • Allow this emotion to the surface without judgement and resistance
  • Allow yourself to have this feeling without trying to change it

Bringing awareness to the feelings will eventually allow it to run its course instead of repressing them.

Light, Love & Kindness

Tatiana