Ever lay in bed – exhausted – yet unable sleep?
You’ve tried everything from teas to sheep counting… and each seems to be a band-aid treatment for the true issue:
Tension.
For a lot of us, we equate that tension to something mental. Little anxieties that’ve been tumbling in our minds like dryer contents all day, until alas, we’re left with the lint trap catching fire and immolating our downtime come nightfall. And, while that’s not entirely wrong, there is another approach to tackling the sleeplessness beast than beating our brains up for betraying us. Because, while the mind may’ve put the tension there, the body is its partner in crime. Often, we get more tense as thoughts assault us, which exacerbates the bad thoughts, until the whole thing becomes a vicious cycle. This goes doubly if we’re accustomed to poor posture from driving, typing, or constantly reaching down to kid-level to accomodate miniature humans. So, let’s try a quick exercise. Are you tense right now? You probably won’t even be aware if you’re used to it. Thus, for funsies, let’s just say you are. Now, close your eyes for a second and steady your breathing. Then, in about ten seconds, locate exactly where the physical tension is in your body. For many, it’s that area right in the upper shoulder area – all that stuff that gets tight when you’re doing any’a that daily activity stuff mentioned above.
And, yes, it can be the culprit keeping you up.
Why? Because tension and stress cause adrenaline spikes within your body.
Which, of course, morphs sleep into an uncatchable white rabbit.
The thing is that we get so used to putting up with that painful tightness. And, to a degree, that’s not bad. It’s a functional survival mechanism. We can’t very well manage a career and put food on the table (or in the to-go bag) if we’re calling in every other day because of a light migraine or cramped upper traps. We backburner discomfort until we get a free moment to deal with it. Only problem is, that if you stay busy enough, having to deal with body issues is just another chore no one wants to do by the time they’ve finally got a pocket o’ me time in their day (though evening’s probably more like it). By then, most folk want their reward in the form of a wine glass, prized time spent with kids, or QT with their main squeeze – dismissing our somatic needs for stress release all the while.
It’s not till we try to make our bodies do the nocturnal clock out that we’re forced to acknowledge its demands.
And, what’s the answer?
Why, a live in European masseuse, of course.
No. Not really. (I was actually hoping for a Ruby Sparks moment there – where maybe if I typed it, it’d come true.) But what you can sub in is a DIY massage – using a tennis ball (or, if you’ve heard of it – the “miracle ball” – which I adore). By planting that fuzzy neon sphere under your trigger points and relaxing onto it, you’re getting essentially the same effects as Sven digging his iron thumbs into your back meat. The method’s pretty simple: First step? You place the orb under your hot spot and lay gently on it. Second step? Count to eight seconds (full ones; AKA “one-one-thousand…two-one-th…”) and breathe deeply the entire time. Still tight after eight seconds? Keep going! Just avoid tensing up by continuing that deep, diaphragmatic breathing. In a way, this method’s far better than a masseuse. You don’t have to make an appointment, you know exactly where to position it on your pressure points, it’s cheaper, and… you don’t have to get up to lock the door after a tennis ball leaves. You can just fall asleep next to your therapist – no extra charge. (Just be careful not to fall asleep on top of it – they advise against this ‘cause the circulation gets cut off – and what we want is to promote blood flow and a relaxed state.) Indeed, after obsessively doing a version of this myself for several weeks, I can vouch for its au natural Ambien-esque-ness. Not just as a way to get to sleep, but as a way to get up the next A.M. in a li’l less pain and anxiety. So, I’d totally recommend it – if not in lieu of your nightcaps or tea cups – at least in addition to them.
Takeaway message here?
The next time sleep’s giving you the cold shoulder…
…try warming up yours with a li’l spherical stimulation.