How to beat insomnia

sleeping woman after meditation

Did you know that an estimated 10% of Americans suffer from chronic insomnia, which can greatly impact the quality life?  Benefits of a good night’s rest include having a better mood, better health, eating less compulsively, and (yay!) an improved sex life. While medical practitioners may prefer to prescribe pills to address the problem (after all, pills usually work), patients often prefer behavioural options that keep the pharmaceuticals and side effects out of the picture.

Good news: meditation can help.

Research confirms that Mindfulness Based Stress Reduction (MBSR) can support sleepless souls to reduce their anxiety, decrease rumination, and improve their rest. And even better news: there are a ton of great apps on the market that can guide you to do a mindfulness practice before bed.

Here are a few apps you may want to check out to get you started:

  • 10% happier (I love this app. Use this link to get one month free of their premium version.) Practical, down to earth, accessible, no mumbo jumbo stuff. Lots of really great teachers to choose from, even with the free version.
  • Insight Timer. I’ve been using this since it came out to set up customized meditation and yin practice. You can design your own timings using a variety of pleasing bell tones. And now it has lots of guided meditations to choose from. And it’s FREE!
  • Calm.  I’ll be honest. The narrator’s voice drove me nuts to begin with, but people have told me how much they love it. Lots of free resources, including a 7 and 21 day guide.

One of the biggest mistakes that we make is thinking that we “don’t have time.” I get it, I’ve been there. But think about your day. What is five minutes? Your mind may resist you sitting (have to answer that email!), but I promise you that your brain and nervous system will thank you heartily.

I have a bunch of 5-minute meditations on my site as companion materials to Yogi’s Guide to Dating, but you can absolutely practice them on their own. Try one now. Go ahead. It’s just five minutes. And you’re worth it.

References

Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449–464. http://doi.org/10.1016/j.cpr.2010.11.003

Garland, S. N., Campbell, T., Samuels, C., & Carlson, L. E. (2013). Dispositional mindfulness, insomnia, sleep quality and dysfunctional sleep beliefs in post-treatment cancer patients. Personality and Individual Differences, 55(3), 306–311. http://doi.org/10.1016/j.paid.2013.03.003

Gross, C. R., Kreitzer, M. J., Reilly-Spong, M., Wall, M., Winbush, N. Y., Patterson, R., et al. (2011). Mindfulness-Base Stress Reduction Versus Pharmacotherapy for Chronic Primary Insomnia: A Randomized Controlled Clinical Trial. Jsch, 7(2), 76–87. http://doi.org/10.1016/j.explore.2010.12.003

Larouche, M., Côté, G., Bélisle, D., & Lorrain, D. (2014). Kind attention and non-judgment in mindfulness-based cognitive therapy applied to the treatment of insomnia: State of knowledge. Pathologie Biologie, 62(5), 284–291. http://doi.org/10.1016/j.patbio.2014.07.002

Larouche, M., Lorrain, D., Côté, G., & Bélisle, D. (2015). Evaluation of the effectiveness of mindfulness-based cognitive therapy to treat chronic insomnia. Revue Europeenne De Psychologie Appliquee, 65(3), 115–123. http://doi.org/10.1016/j.erap.2015.03.002

Ong, J. C., Shapiro, S. L., & Manber, R. (2009). Mindfulness Meditation and Cognitive Behavioral Therapy for Insomnia. A Naturalistic 12-Month Follow-up. Jsch, 5(1), 30–36. http://doi.org/10.1016/j.explore.2008.10.004

Ong, J. C., Ulmer, C. S., & Manber, R. (2012). Improving sleep with mindfulness and acceptance: A metacognitive model of insomnia. Behaviour Research and Therapy, 50(11), 651–660. http://doi.org/10.1016/j.brat.2012.08.001

Zhang, J.-X., Liu, X.-H., Xie, X.-H., Zhao, D., Shan, M.-S., Zhang, X.-L., et al. (2015). Mindfulness-Based Stress Reduction for Chronic Insomnia in Adults Older than 75 Years_ A Randomized, Controlled, Single-Blind Clinical Trial. Jsch, 11(3), 180–185. http://doi.org/10.1016/j.explore.2015.02.005

Product Review: BDirty

Who doesn’t want to get a little dirty?

I discovered these products through the founder (and my friend) Kate. What began as a hobby to share with her friends has evolved into a thriving small business because people love what she is creating.

And so do I.

BDirty is all natural honey deodorant. Hand crafted in British Columbia on her farmstead, this stuff is simple, pure, organic, and chemical free. I’ve tried lots of different kinds of natural deodorants and slathered many a crystal rock into my pits, but BDirty is the best I’ve tried. And I love their ethics.

Some of its key points:

  • handmade
  • organic
  • aluminum, paraben and phthalates free
  • recyclable glass packaging (not plastic!)
  • gmo-free
  • tested on people – not furry friends

The jars are little, but they last. A little jar lasted me a month (you really don’t need much of this stuff!). I love the size because they’re easy to carry around in my bag and great for travel.

I like this product so much that I became an ambassador for them so that I can toot their horn – and offer you, dear readers, a discount to try it out. You can grab some online or you can find it at your local BC dealers (YYoga and Nectar to name a few).

 

Check out their site and see if you like what you see.

My readers get a special 15% off! Use the promo code RACHEL15.

 

Product Review: Bagby

Who needs a night time cuddle case for to tuck in your iPhone?

The folks at Bagby believe that “people, especially couples, are increasingly disconnected from each other” so they started a #PhoneFreeBedroomChallenge. Basically, you put your phone into this little carrier and keep it out of the bedroom. Partners agree that they’re going to keep devices out of the bedroom in order to connect more with each other. Less devices = more intimacy. Which is a great idea. I love the idea of a #screenfreebedroom. In addition to giving you more organic connect time with your loved one, you also have the added benefit of descreening your pre-sleep time, which is better for getting a good night’s rest.

So, why do you need a designated Bagby sac to have a phone free bedroom? Well, the truth is that you absolutely don’t. You could designate a charging spot in the kitchen and put your phones there just as easily. But there IS something very mindful and sweet about the Bagby sac. If you are your partner are screen addicts, then a deliberate “no phone” ritual could be a helpful way to help uphold your intention. And if you have a screen-hungry partner, it could be a nice little stocking stuffer hint.

Whether or not you get a Bagby sac, these folks definitely have the right idea. Get an old school alarm clock, and leave your phones outside the bedroom. And while you’re at it, ditch the iPads and laptops too. Some rooms benefit from being a bit old-fashioned.

Check them out here at Indiegogo.

Sleep. The other thing you really need.

Ah, sleep! How I resist you!

I don’t think anyone can deny that a good night’s sleep is delicious. However, most of us get up too early, go to bed too late, and always have “one more thing” that we need to do before we hit lights out. Sometime the lack of sleep is out of our control (we gotta feed the baby, wake up the kids, or meet a work deadline). However, many of us also resist taking the time to sleep because it feels, well, indulgent. Sure, we go to the gym, eat our veggies, and drink our water, but sleep? That sounds positively unproductive. I mean, couldn’t we be doing something more important with our time than being unconscious?

Turns out: No. Sleep is a vital part of whole health. Here my friends, is another wake up call on the importance of sleep. In addition to our usual good intentions (get to yoga! drink water! go for a run! eat veggies!), let’s give sleep a chance shall we?

One week sleep challenge: try to get at least seven hours a night for a week and see how you feel. For motivation:

And an infographic to motivate you to sleep like a champion. Not just for athletes.

And…if you’re looking for a mattress, these folks at Casper want to hook you up and are offering my readers a $50 off. Discount code: PENN. I don’t receive any money from this.

 

 

 

 

 

Why we’re fat

The FDA has just approved a “belly balloon” that will let people feel full so they won’t eat.  Reminiscent of gastric bypass surgery (by the way, there is currently there is a longitudinal study being evaluated to assess the effectiveness of surgery), it’s another example of people taking radical steps to help them manage their weight.  With dangers of belly fat looming and one third of American adults labelled obese (and 17% of teenagers), obesity has been looming as the greatest detractor to North American health.

I predict that device will not work. In the short-term yes, certainly. But long-term? The problem with obesity (and diet pills, and diets, generally) is that we don’t eat because we’re hungry. 

Feeling full isn’t the problem.

Feeling is the problem.

We have all these emotions inside of us: fear, sadness, longing, regret. When they start to bubble up, we grab the cake, the pretzels, the cookies, the wine, the beer…in order to make the feelings go away. How much easier is it to have a glass of chardonnay than deal with loneliness? In the short-term, the sugar tactic works. We feel better! And then we’re hungover, sluggish…and the cycle starts again.  And, speaking as a “skinny bitch,” I have often also used not eating as a control tactic. Buying into some idea that if I’m thin, I’ll be okay and the world will make sense.

Same feelings. Still food. Different tactic.

A acupuncturist friend of mine shared a nugget of wisdom from one of her teachers: “Sugar is to cover up feelings. Caffeine is to cover up feeling like we’re not enough.”

Look, it’s natural and important to use food to self-medicate. The beautiful tradition of Ayurveda is based in the philosophy that food is medicine. But let’s look a little deeper. The only way to find deep, inner health isn’t by imposing rules on ourselves; it’s to dare to courageously feel what’s inside of us. To breathe through our experience, feel what we’re feeling, and realize that we’re still here on the other side.

Ways to shift when we want to use food to dull out:

  • phone a friend
  • journal
  • breathe – 1o long breaths
  • go for a walk
  • stretch, yawn
  • put on some music and dance in your living room like a crazy person (yes, do it!)

Don’t try to change everything at once.

Maybe today we simply take three long breaths before eating the cookie/ drinking the wine. The seemingly simple act encapsulates a world of courage. Give yourself a virtual hug and tomorrow maybe it will be five. If there’s work to do, then get a therapist to support you in unearthing what’s driving the feelings. And remember  – the work here may be slow. Two step forward, one step back. When we fall of the wagon (because we will!), let’s be kind rather than drowning our sorrows in pinot gris or a bag of potato chips.

You are not alone. All of humanity is in this one together.

One breath at a time – one feeing at a time – we just do our best.

 

References

Carroll, M., Flegal, K., Kit, Brian & Odgen, C. (2014). Prevalence of childhood and adult obesity in the United States, 2011-2012. Journal of the American Medical Association, 311(8):806-814. doi:10.1001/jama.2014.732

Preidt, R. (2015). FDA approves ‘Belly Balloon’ Weight Loss Device. WebMD. Retrieved from: http://www.webmd.com/diet/obesity/20150729/fda-approves-belly-balloon-device-for-weight-loss

Wade, M. (2015). The Risks of belly fat – and how to beat them. WebMD. Retrieved from http://www.webmd.com/diet/obesity/the-risks-of-belly-fat