insomnia – EcoSalon

ASMR: ‘Head Orgasms’ for Anxiety Relief and Better Sleep

Liz Thompson — Sat, 21 Mar 2015 07:00:34 +0000

Having trouble with anxiety or insomnia? Try ASMR, the Big O for your head.

ASMR, or Autonomous Sensory Meridian Response, is a pleasurable sensation, typically in the head or scalp, sometimes moving down the spine and arms, in response to visual, auditory, tactile, olfactory, or cognitive stimuli.

Otherwise known as “head orgams.”

Yes, you read that right. This sensory trend has people watching videos of woman tapping on wooden surfaces, running fingertips over brush bristles, and whispering soothing words. The reported tingling sensation is not only said to feel great, but many feel it has helped them with anxiety and insomnia.

I know what you are thinking. Porn incognito. ASMR creators and devotees are quick to point out that, while sensual, these videos are geared toward the desire for affection and caring rather than lust.

At first glance (okay, after several glances) these videos seem mind numbingly boring. But maybe that is what ASMR seekers are after, in a way. While many use these videos as a form of connection and being comforted by another human, the fact that they are rather monotonous would surely help to induce calmness and sleep.

After viewing several different ASMR vids on everything from role play (bubble gum chewing barber?) to magazine page flipping, I admittedly could not wait to turn them off. None that I watched were offensive or inappropriate, more just … pointless. And long. Most ASMR videos are between 20 and 30 whispery, smacky minutes.

But perhaps I was missing the point. ASMR has been compared to Magic Eye 3-D Images. You know those visual puzzles containing a hidden image that you can’t see until you can? Maybe the sensory effects aren’t experienced until they are, then there is no turning back.

If you are confused, no worries. Explaining this whole ASMR thing is like describing a sunset, it has to be seen to get a clear grasp. Following are a couple of ASMR videos that will give you an idea of what this whole thing looks like.

Now you get the picture. Well, sort of. Did either of these videos do anything for you? Make you feel more sedate, drowsy, tingly? Annoyed, bored, weirded out? Not everyone likes yoga, massage, or meditation. Same for ASMR. This practice may not be for everyone.

For those who do partake in a big way, the calming benefits and euphoric feelings keep them coming back. ASMR video creators take the ritual very seriously. YouTube sensation, Maria (pictured in the videos above), uses high tech microphones to capture every tiny swish, whisper, and tap. This does make a huge difference. ASMRers who use regular equipment are so hushed you have to turn your volume way up to get beyond lip synch status. And Maria has quite the fan following, almost 100 million women and men tune in regularly to get their tingle on.

Or, as Maria puts it, “showers of sparkles.”

Related on EcoSalon

Have an Orgasm a Day Because It Keeps the Doctor Away: Sexual Healing

The Undeniable Benefits of Orgasm – Revisiting the #30DayOrgasmChallenge: Sexual Healing

Danielle LaPorte on Overcoming Anxiety

Image of happy woman with hair flying via Shutterstock

The post ASMR: ‘Head Orgasms’ for Anxiety Relief and Better Sleep appeared first on EcoSalon.

Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

Mike Sowden — Sun, 21 Nov 2010 22:46:32 +0000

For some, bedtime is a nightly battle of tossing, turning and exhausted frustration; believe me, I’ve been there myself. As with any of life’s imbalances, there’s usually an underlying reason for insomnia and although stress and tension are usually the root cause, there are natural solutions to help you get the rest you deserve. Try some of these ideas and see which ones work for you.

Before going to bed, stretch out.

The day’s tensions are held in your body, so a gentle, relaxing stretching session. Even a brief one can do you a world of good.

Wear comfortable clothing – or none!

You might be surprised to find that going to sleep in your birthday suit helps you get more relaxed. Or, simply changing the type of PJ’s you wear can work wonders. If you’ve been sticking to cotton or flannel, try bamboo, which breathes well.

Skip the bedtime TV show.

I know a lot of people that like to fall asleep to the TV, and if that works for you, great. But if you find yourself wired after watching Colbert or the midnight sci-fi flick, take the hint and turn off the tube. With all those flashing images, TV stimulates the brain and that’s the last thing you need if you’re trying to sleep.

Unplug electrical appliances in your bedroom at night.

The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

Keep your workspace separate from your bedroom.

Using your laptop in bed, or even having your desk right next to your bed will keep stress and sleep intertwined – not a good combination. If you can, remove clutter your sleeping space and make it harmonious and beautiful. Perhaps some beautiful art or make an altar of special objects – anything but the office supplies!

Snack smart.

Is it too health-nut of me to remind you not to drink coffee or eat sugary snacks before bedtime? Hey, even a few bites of dark chocolate were enough to keep me up an extra few hours one night recently, so watch what you eat in the evening. Good choices are nuts, cheese, and nut butters.

Is your mattress uncomfortable?

Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

Keep oxygen circulating in your bedroom.

If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

Aromatherapy

Try aromatherapy to help you relax and sleep. Some great essential oil choices are lavender, ylang ylang, clary sage, vanilla and more. Saffron Rouge, our favorite online beauty and personal care shop, has a wonderful selection of organic essential oils and – our editor’s favorite – a roll-on herbal Sleep formula containing lavender.

Melatonin

Melatonin is a hormone produced in the brain that regulates sleep cycles and synthetic melatonin pills are a gentle, over-the-counter option for helping you get to sleep. There are a few contraindications and potential side-effects, so do your research before taking it, but in general melatonin is considered a very mild and helpful supplement.

Listen to relaxing music

Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

Tea

Try the old standard for nighttime relaxation: chamomile tea. If that’s too wimpy for you, check out the recipe for EcoSalon’s Sweet Dream Elixir. If you consume dairy, a glass of plain old warm milk can help, as well.

Save shower or bath time for your evening ritual.

The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

Valerian root

This is a well known drowsiness-inducing herb. It is generally considered safe, with few side-effects, but as with any supplement, do some research and chat with your health care practitioner before deciding if it’s the right remedy for you.

Kava

The Hawaiian kava root is also well known for its relaxing properties. I tried it a few times when I was living on Maui and I can tell you that it does have a soothing, relaxing effect without any major hangover or side effects. But kava root is not the ideal herb for everyone. Do some research before trying it, and get pure kava powder.

Wear a sleep mask.

We sleep best in total darkness, and those little slivers of light from the streetlamp outside your window or the bright numbers of your digital alarm clock are enough to be a distraction. Simply slip on a mask and enter your own dark cocoon.

Save bedtime for relaxing activities.

You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

Write your worries or your to-do list.

If your mind is racing, grab a notebook and write everything down. Write write write until you’re out of things to write about, until you’re tired, even bored – then you’ll be able to shut your eyes and sleep.

Use a pleasantly scented dream pillow.

It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

Slow, deep breathing.

Before you go to bed, do some deep breathing – this will help relax you. Anytime you notice your mind has drifted away from your breath, gently bring it back. Or do this meditation lying down in bed and you’re sure to fall fast asleep.

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Images: Raul A., j/f/photos, helgasm, Aaron Escobar, buidl-lemmy, avlxyz, bedzine, Bohman, bitmask, kanko, krikit, ClatieK, nhhsp, fabaudrey, michael reuter, OUCHcharley, craftycrafty, tranchis, kaibara87, lepiaf.geo, Stephen Mitchell

The post Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning appeared first on EcoSalon.

Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

Sarah Irani — Sun, 21 Nov 2010 18:10:51 +0000

Before going to bed, stretch out.

The day’s tensions are held in your body, so a gentle, relaxing stretching session. Even a brief one can do you a world of good.

Wear comfortable clothing – or none!

Skip the bedtime TV show.

Unplug electrical appliances in your bedroom at night.

The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

Keep your workspace separate from your bedroom.

Snack smart.

Is your mattress uncomfortable?

Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

Keep oxygen circulating in your bedroom.

If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

Aromatherapy

Try aromatherapy to help you relax and sleep. Some good essential oil choices are lavender, ylang ylang, jasmine or sandalwood. Nectar Essences has a misting spray – appropriately called Sleep – made of relaxing flower essences and essential oils.

Melatonin

Listen to relaxing music

Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

Tea

Save shower or bath time for your evening ritual.

The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

Valerian root

Kava

Wear a sleep mask.

Save bedtime for relaxing activities.

You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

Write your worries or your to-do list.

Use a pleasantly scented dream pillow.

It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

Slow, deep breathing.

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Images: Raul A., j/f/photos, helgasm, Aaron Escobar, buidl-lemmy, avlxyz, bedzine, Bohman, bitmask, kanko, krikit, ClatieK, nhhsp, fabaudrey, OUCHcharley, craftycrafty, tranchis, kaibara87, lepiaf.geo, Stephen Mitchell

The post Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning appeared first on EcoSalon.

Things That Will Probably Kill You, Vol. 1

Mallory Ortberg — Thu, 06 May 2010 20:33:58 +0000

Blame Thomas Edison (or Heinrich GÃ¶bel if you must split hairs). Ever since the invention of the lightbulb, humans have stopped spending the hours after sunset huddled in bed, terrified of marauders and werewolves and bad night air. Instead we’ve been tripping the artificial light fantastic – staying late at work, going out to movie theaters, nightclubs, and bars, and obsessively checking Facebook. As a result, the average night’s sleep for Westerners has gone from roughly nine hours to seven over the past hundred years.

And that’s why you’re going to die, at least according to a series of studies recently published in academic journal Sleep. The combined studies were culled from Europe, Asia, and North America and monitored more than one-and-a-half million subjects. Turns out sleeping less than six hours a night increases your chance of premature death by 12 percent.

No problem, you say? You’ll just chug half a bottle of Nyquil and up the shut-eye quotient? Well, that’ll kill you just as dead, according to some more science. The body’s natural response to the flow of night and day – the circadian rhythm – has been evolutionarily been fine-tuned over millions of years. When the sun goes down and the body stops receiving external light, it starts producing melatonin (a sleep-inducing chemical), turns off responses to stress, and performs other healing tasks.

One of the more prominent links to poor sleep habits is constant exposure to blue LEDs. You know, laptops, TVs, iPads; those little gadgets grafted onto your skin throughout the day. Traitors! I always knew that my computer would kill me one day – I just hoped it would be in an epic, 2001-style outer-space-showdown, not a coward’s attack while I’m sleepy and defenseless.

Image: Alyssa L. Miller

The post Things That Will Probably Kill You, Vol. 1 appeared first on EcoSalon.

From the Marriage Sucks File: Scientists Say Sleeping Together Ruins Your Health

Sara Ost — Thu, 10 Sep 2009 15:00:48 +0000

And we’re not talking about that kind of sleeping together. The couple that snoozes together, loses together. Or rather, the couple that sleeps together, doesn’t.

That’s the latest finding from British scientist Neil Stanley. While American science reporting tends to focus on banishing the endemic muffin top, our friends across the pond have a none-too-wee fixation with la difference. If it’s not a breakthrough study finding that those helpless men are distracted by breasts or are just distracted in general, it’s the juicy promise of death by nuptial that keeps the html dot uk flowing.

Marriage is depressing. Marriage is expensive. Marriage not only ruins your waking life, your night life and your sex life, it also ruins the part of your life you’re not even consciously participating in. Oh, for heaven’s sake, is there no rest for the wedded weary?

The study reports that if you’re shacked up and sharing a bed, you experience 50% more sleep troubles than singletons. Sleeping together is downright unhealthy. So weird – I’m not married for this exact reason! Strategic brilliance from Ost, yet again.

My properly chilled Scandinavian grandparents may have been onto something with their separate sleeping arrangements. As a child, I remember thinking it was sort of weird that Grandpa and Grandma had a bedroom like Lucy and Ricky’s since we weren’t living in black and white anymore, but then being glad for it because it made jumping on the bed(s) twice as fun!

Just ponder the upside of hitting the hay in different stables. You’re fast asleep when a handsome stranger steals into your bed and has his way with you (so it’s actually your hubs and he has a spare tire, but work with me here). Absence makes the heart grow hornier, as it were. Sleeping apart makes sleeping together an extra special thing. Also, you get the eternal thrill of doing it in someone else’s room. Aside from making sex just like college all over again, there’s the benefit of never again having to argue over how many pillows ought to be embellishing the duvet. Oh, and the health thing.

Image: j9

The post From the Marriage Sucks File: Scientists Say Sleeping Together Ruins Your Health appeared first on EcoSalon.

Treating Stress the Natural Way

Caitlin Fitzsimmons — Thu, 18 Jun 2009 12:00:58 +0000

Back in March, I was trying to organise a wedding for 110 guests from the other side of the world and slim down to look great in my bridal dress, as well as doing my day job. I was one stressed-out bunny!

At the time I wrote about the steps I was taking to manage stress and why. When we are busy, looking after our mind and body can get sidelined – right at the point where it’s more crucial than ever. I believe that the stress we put on our body is a metaphor for the stress we put on the planet. For me it’s a practical mirror as well – I’m far more likely to look for the easy, not-so-green solution when I’m stressed.

As well as using my common sense and listening to what my body needed, I went to a workshop on understanding stress at Neal’s Yard Remedies in London to try to learn more about it. In this post, I’ll share with you the highlights of what I learned – and how effective it was when I put it into practice.

At the workshop we were told that 90% of illnesses today are caused by stress, from headaches and backaches to insomnia and irritable bowel syndrome. Stress is cumulative an one major stressful event is enough to tip you over the edge. If you reach 300 on the Holmes-Rahe scale, it leads to ill health, and divorce is worth 73 points just on its own. So it’s important to manage stress well in your daily life – if your underlying stress levels are low, then you are physically, emotionally and mentally equipped to deal with the ups and downs of life.

Understanding stress is a personal journey – your stress triggers and how it manifests itself in your body will be different to mine. We were advised to keep a diary to track our stress levels, rating it from number 10 as maximum stress and number one as the least stressed. The diary should record what we’ve eaten, how we were feeling emotionally and physically, whether we had slept much the night before and what had been going on during the day, while women should also note their menstrual cycle. We were told to keep the diary for two to three weeks to give it enough time for patterns to emerge.

As I thought, a healthy diet is extremely important. However, dietary changes should be gentle and aimed at nurturing rather than punishing the body. Interestingly, we were told never to do a detox in the cold months – if we want to detox, then it should be in spring and for a maximum of three or four days. Otherwise, we were told the odd glass of wine was fine when managing stress – and even helpful because it can help with relaxation. Treats, such as wine, chocolate, or a treatment such as massage and acupuncture, are highly effective in alleviating stress. Yay!

I learned that Vitamin B – found in brown rice, eggs, some red meat, bran, sesame seeds and brewer’s yeast – is crucial in the fight against stress. Vitamin C – found in citrus, kiwi, strawberries and other fruit and vegetables such as broccoli and cabbage – is also important. As well as the dietary sources, both Vitamin B and C can be taken as a supplement. If the digestive system is not working properly, then fibre is especially useful, while warm water with a slice of lemon can help get things moving again.

Exercise is great because it burns up adrenaline and cortisol and produces endorphins to help you deal with stress. Again, it’s important not to overdo it, especially if you are not already physically fit, instead aiming to do a little every day, including cardiovascular exercise such as walking or jogging but also activities such as yoga and pilates, with a focus on breath. Meditation can also be useful in calming the mind and promoting overall well being.

I rarely have problems getting a good night’s sleep, but for some people stress manifests itself as insomnia, which can obviously compound the problem very quickly. The workshop advocated “sleep hygiene” – trying to leave the bedroom uncluttered, without televisions or computers that emit energy. I love to read before I go to sleep but if you have trouble sleeping, it’s apparently a good idea to restrict this to the living room to trick the brain into thinking that bed means sleep. We were told never to take work to bed and to keep a notepad next to the bed so we can jot down things that worry us to get it out of our head. Drops of lavender essential oil on your pillow or in an oil burner before you go to bed can also help you sleep.

We talked about complementary remedies for stress relief – herbal tinctures and teas, flower remedies, essential oils and homeopathy. This part of the workshop was a useful eye-opener into the range of treatment available, although it comes down to personal judgement what is useful for you. For example, I am sceptical about homeopathy since the scientific evidence consensus does not support it and I’ve never personally had success with the treatment, but I love the herbs, aromatherapy and flower remedies. Also, we were advised that anyone who is taking conventional medication needs to approach complementary medicine with care, since some herbs can interfere with some drugs. If in doubt, it’s best to check with a qualified herbalist first.

Since that didn’t apply to me, I decided to try a selection of treatment. I bought a herbal supplement called rhodiola rosea that is meant to be good for stress relief and emotional support. I also took home a herbal tea blend of chamomile, passiflora (passion flower), lemon balm and rose, which I drank two or three times a day. I felt immediately soothed when I drank the tea but apparently the effects also build up over time.

I found the flower remedies especially useful – I’m sure scientists would tell me it was a placebo effect, but I really felt like I could feel them working immediately. Bach flower remedies or Australian bush flower remedies both work int the same way – the flower essences are infused in an alcohol solution and you take drops directly under the tongue, or dilute it into a glass of water. Some have a strong immediate effect, while others are slower and cumulative, but we were told not to take them for longer than 12 weeks if they weren’t working.

I took the Focus blend – larch, elm, white chestnut, hornbeam, gentian and clematis – to help me concentrate on specific tasks during the day. I’m usually a big procrastinator but it really helped my productivity. Then when I needed to relax, I tried Unwind – vervain, impatiens, agrimony, rock water, walnut, aspen and white chestnut – which helped me let go of tension knots. I was so impressed with the results that I made sure I had some Rescue Remedy (also known as S.O.S. blend) on hand for my wedding day in case I had an attack of nerves.

I also tried the dual approach with aromatherapy – buying basil essential oil to help me concentrate during working hours and lavender to help me unwind at night. It’s best to invest in an oil burner but you can also get effective results by dropping oil in a bowl of boiling water or on tissue paper to sit on top of the radiator.

At the end of the workshop I bought a copy of the booklet Understanding Stress: Natural Solutions that Really Work by Susan Curtis for £2.50. It’s also on sale through Amazon Canada. It gives a clear, concise summary of stress, looking at why it happens, what the symptoms are and how to overcome it through supporting your body, emotional balance and spiritual health.

Through the workshop and my follow-up reading and experimentation I discovered a lot about complementary medicine and what works for me. I’m interested in continuing this journey further. I am grateful that I live in a world with modern medicine and that I personally have access to that. However, the health system is more about treating illness and I’m interested in going beyond that to promoting wellness.

Managing the symptoms of stress is important if you want to prevent it damaging your body, mental wellbeing and relationships. However, equally important is exploring the underlying causes. I believe chronic stress and environmental damage are both symptoms of our modern lifestyle. If we can get that back in balance, our health and the planet will both benefit.

Image: Vincent Boiteau

The post Treating Stress the Natural Way appeared first on EcoSalon.

Sleepless in America

Liz Lewis — Wed, 15 Apr 2009 12:00:11 +0000

Is the economy keeping you awake at night?

You are not alone. A recent National Sleep Foundation poll has found that one in four Americans say worries over personal finances, layoffs and the state of the economy at large are keeping them up at night. These numbers are reflected in an increase in audiences for late night television shows.

But these aren’t the only numbers that are increasing.

Prescriptions for sleep medications have also grown, topping 56 million in 2008. Good news, I guess, for the pharmaceutical companies selling those GABA-enhancing Z drugs (Ambien, Lunesta, Rozerem) that promote sleep, decrease anxiety or relax muscles.

While these pills may help you sleep, there’s a a long list of possible adverse reactions ranging from next-day drowsiness to memory loss and drug dependence.

According to a National Institutes of Health (NIH) analysis published in 2005, though, the assistance may not even be noticeable. The NIH study reported that Z drugs only reduced the average time it took to fall asleep by around 18 minutes. Worse yet, the total increased sleeping time was only about 28 minutes. Which should make you ask, are the adverse reactions worth it?

Well, many sleep experts advise skipping the pills and trying to fall asleep on our own. Of course, that’s easier said than done.

A good place to start is by checking out these tips from Gayle Greene, a bona fide insomniac and author of the book Insomniac. There are also a number of natural sleep aids that might do the trick. And be sure to check back here tomorrow, April 16th, for our guide to getting restful sleep – naturally.

Image: Maxintosh

The post Sleepless in America appeared first on EcoSalon.