3 Simple Tips to Make You Sleep Great All Night Long

Many of us know the challenges associated with insomnia, restlessness, and interrupted sleep.

Sleep is so fundamental to our well-being that when our nightly rest is disrupted or shortened, we immediately notice the ill effects. Without proper sleep, we become irritable, hypersensitive, prone to illness, find it difficult to concentrate, and are more likely to have accidents. If sleep deprivation is severe enough over time, it can lead to pain, anxiety, accelerated aging, and even mental illness. 

Caregivers can use these three simple strategies to help themselves and their loved ones fall asleep, rest deeply, and stay asleep for longer durations. These techniques take only minutes to do and they are:

• Quick
• Free 
• Easy to do alone or with help
• Great for all ages

Tip #1: Rhythmic Movement

Kimberly M, shares a story about how her 80-year-old friend slept much better after using innate rhythmic movements to help him sleep. After only a week of doing the innate rhythmic movements, she reported that,

“For the first time in 20 years, he was able to sleep for a stretch 5 to 6 hours, sometimes longer, for several nights in a row.”

The term “innate rhythmic movements” may make this trick sound complex, but it’s actually incredibly simple. It just refers to the simple rhythmic movements that all healthy babies do automatically, as part of normal development. These movements serve many functions, including brain growth and the development of mature sensory processing.

What does this have to do with sleep?

Parents for eons have intuitively held and rocked their babies in soothing rhythms as a way to calm them and help them fall asleep. But did you know that rhythmical rocking can help anyone fall asleep?

Rhythmic rocking is not just for babies.

The brain and body are wired to respond to rhythm. Rhythmic stimulation is used effectively in occupational therapy, physical therapy, trauma healing, and education to help people of all ages overcome a variety of challenges. 

Therapists, parents, and caregivers use these innate rhythmic movements for patients of all ages because they are highly beneficial for both the brain and body. At the same time, these movements are excellent for promoting better sleep.

For example, SM is the mother of an 8-year-old girl with a serious infection that severely impacted her ability to sleep. After trying rhythmic movements with her daughter, she had this to say:

“The first time I did rhythmic movements with my daughter, it was amazing. She slept through that first night without waking up. After months of not sleeping well and not sleeping through the night, she was able to get her first night of solid sleep.” - S.M., Mom

One occupational therapist taught the simple “Abdominal Rocking” technique shown below to parents and children to promote sleep. She reported the following results:

"In the past, I have struggled with helping my patients improve sleeping patterns, but once I learned the Abdominal rocking movement I began making great strides with my patients immediately. Parents were able to easily implement this (technique) and reported immediate positive results. So many parents have come to me raving about how quickly their child fell asleep and how rested the child seemed the next morning.” - Amber Humphrey, OTR, MOT

To use this simple, revolutionary technique, just perform the following steps. You should adjust the speed, timing, and range of motion according to the preferences of the individual receiving the movement whether that be yourself or a loved one; it should feel very relaxing. 

To help someone else:

1. Ask your partner to lie down with one leg extended and the other flexed, as shown in the photo below (or with leg positions switched).* The position should be comfortable and can be done with or without a pillow.
2. Hold the foot, ankle, or bottom of the lower leg, whichever is most comfortable for your partner. 
3. Give smooth, rhythmic pushes from the leg, gently moving the entire body forward and back in a longitudinal direction. Check to make sure the movement is pleasant for your partner and rock for approximately one minute, or for as long as your partner wants.

To help yourself:

1. Lie down as shown in the photo with the toes of the extended leg the tucked under. 
2. Use the toes of the extended leg to push against the floor and propel the body forward and back in a longitudinal direction using smooth, gentle rhythmic movements.

*Note: If being in prone (on the belly) is not possible or is not comfortable, you can use and alternate position by lying on the side with head resting on a pillow. From there, do rhythmic rocking in small, gentle back and forth motions while slightly pivoting on the side that is touching the floor.

You can learn more about innate rhythmic movements for helping with brain and sensory processing issues in the Brain and Sensory Foundations courses taught by Sonia Story, neurodevelopmental movement educator.

Tip #2: Get away from your screens

Our highly electronic and technologically oriented world often comes with the price of poor sleep.

The light from screens of electronic devices can disrupt the body’s production of melatonin, a hormone that helps us regulate sleep cycles. Without enough melatonin, it can be difficult to fall asleep and stay asleep.

Exposure to electricity itself may also make sleep far more difficult for some individuals, according to Katie Singer, author, of Electronic Silent Spring. She says,

“While electricity, appliances, and wireless devices keep us efficient and entertained, they emit electromagnetic radiation; and these emissions have the ability to affect basic biological functioning, including our ability to sleep.”

Electronic Silent Spring, Facing the Dangers and Creating Safe Limits, by Katie Singer, Portal Books, 2014, p. 35

An easy way to mitigate these electronic disruptors of sleep is to reduce our time in front of our electronic screens, and limit exposure to electronics and WiFi in general if possible.

Follow these easy steps to promote restful sleep:

• Stop using any electronics or screened devices at least 2 to 3 hours before bed
• Turn off and unplug any electronic devices in the bedroom
• Turn off your WiFi router/modem when not in use 

Try as many of these steps as possible for a week or two and see if you notice a big difference in your quality of sleep.

Tip #3: Hold your Occiput

This last tip is so easy, it is hard to believe it works. It comes from an ancient Japanese healing art called Jin Shin Jyutsu (JSJ). In JSJ, by placing the hands over strategic body locations, such as the outer wrist and knee, it restores energy and balance to specific organs and body systems.

Research suggests that the use of Jin Shin Jyutsu techniques can also help with insomnia. In one study, nurses who engaged in regular Jin Shin Jyutsu self-care reported less sleeplessness. Their muscle aches and headaches also diminished, and the nurses reported increased feelings of calm and positive emotions.

To help with your insomnia, try this simple technique from Jin Shin Jyutsu:

• Place the fingers of both hands on either side of the back of the head at the base of the skull, called the occiput. 
• Fingers are flat and placed lightly on either side of the spine, where the back of the head meets the neck. 
• Hold gently, without any pressure, for 2 to 10 minutes and enjoy the relaxation this brings. 

This easy hands-on technique may help you and those you care for to fall asleep and sleep more deeply.

Jin Shin Jyutsu practitioners are highly trained with in-depth comprehensive techniques. However, anyone can learn many simple self-care tools from the Jin Shin Jyutsu book by Alice Burmeister and Tom Monte: The Touch of Healing: Energizing Body, Mind, and Spirit with the Art of Jin Shin Jyutsu.

For more information on better sleep, check out our Top 5 Best Products to Help You Sleep Better Every Night and the rest of the amazing and helpful articles on Caregiver University. And, if you're looking for exceptional therapy and medical tools to use for yourself, your loved ones, or your clients check out the full catalog on Rehabmart.com.