Sensory Isolation for Better Sleep
In today’s day and age, we often find ourselves occupied with the rigors of work, family, the news, finances, friends, and digital distractions. When all these factors pull us in different directions, getting better sleep can fall to the back burner. In fact, the CDC reports that more than a third of American adults suffer from chronic sleep deprivation, defined as less than seven hours of sleep every night. Sleeping less than seven hours each night is associated with “an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, and frequent mental distress.” Sleep deprivation has increased significantly during the past 30 years, as the internet, work, and home life have become progressively more intertwined. If you find yourself lying awake and wondering how to get better sleep, there are steps you can take to improve quality of sleep, and through that, quality of life. One such method is float therapy, which has been shown to improve quality of sleep while decreasing cortisol levels and chronic anxiety, along with improving a host of mental and physical disorders.
How To Sleep Better At Night Naturally
Lack of stimulus reduces the production of the stress hormone, cortisol. Maintaining healthy levels of cortisol is critical in regulating metabolism and establishing a robust immune system. It’s also directly connected to sleep. Like all hormones, cortisol runs on a biological clock, naturally rising when we awake to boost our morning energy, then gradually declining until it reaches its lowest levels in the middle of the night, allowing us to sleep more deeply. When cortisol is elevated, it can interfere with sleep, especially in the evenings.
Due to the stress and poor sleep associated with modern-day life, cortisol is often found running chronically high, creating additional stress and poor sleep. Just think of times when you’ve been stressed from work, relationships, or family. Remember how hard it was to fall asleep? That was high cortisol at work. If you suffer from poor sleep and are seeking insomnia solutions, you may also have noticed shifts in blood sugar regulation, weight fluctuation, and chronic anxiety.
There are many natural methods of reducing stress, both while you are getting ready for sleep and throughout the day in order to ease the circadian rhythm and make sleep come more naturally. You can get better sleep by keeping your cortisol levels low throughout the day, particularly when settling in for sleep. When you are stressed, try these methods in order to lower your cortisol levels.
Breathe slowly and deeply from your belly
Enjoy the scent of a candle, the feeling of a fuzzy blanket, or the company of a pet
Journal about what you are stressed about
Find a positive outlet for your stress such as jogging or drawing
Lowering your stress in the moment can be a powerful tool. To keep your stress lower on average, there are even more powerful things you can do. One such method is float therapy, which has been shown to improve quality of sleep while decreasing cortisol levels and chronic anxiety, along with improving a host of mental and physical disorders.
Float therapy uses water, epsom salt, and sensory deprivation to induce relaxation by eliminating external sensory information, casting the floater into a deep meditative state. The technical term for this is reduced environmental stimulation therapy, or “REST.” The benefits of REST include reducing the symptoms of different mental and physical ailments, including anxiety, disordered sleeping, PTSD, insomnia, and more. Whether or not you suffer from a specific disorder, you can get better sleep with float therapy.
The sensory isolation enjoyed through float therapy is known for inducing deep relaxation and subsequent positive health benefits for individuals suffering from stress and muscle tension pains. A growing body of research suggests that float therapy creates physiological and psychological changes that benefit sleep, health, and daily performance, and is effective as a preventative health care measure. In this study, stress, depression, anxiety, and pain decreased significantly while optimism and sleep quality skyrocketed. Though people suffering from jet lag, insomnia, and issues with circadian rhythm tend to turn to chemical intervention when struggling to sleep well, most pharmaceutical solutions aren’t meant for long-term use and come with side effects and associated dangers. Float therapy is a natural way to sidestep the pharmacy, and can be a critical agent in helping those with sleep problems achieve better rest. When combined with effective sleep hygiene, insomnia can be naturally reduced or eliminated entirely.
Float therapy removes the sensory distractions associated with high cortisol, allowing practitioners to better regulate their circadian rhythms to decrease stress and occupationally induced fatigue, while maintaining optimal energy and performance throughout the day. To maximize and fully take advantage of these effects, there are best sleep practices you can follow to further optimize your night, called sleep hygiene. These include:
Sleeping in a cool room at about 60 degrees Fahrenheit
Using blackout curtains or a sleep mask to eliminate all light
Soundproofing your room or wearing earplugs to minimize sound
Getting cardio exercise of your choice during the day in order to become more tired and relaxed at night
Turning off your phone at least an hour before bed
Refraining from eating a few hours before bed
You may notice that a few of these best sleep practices mimic the effect of a sensory deprivation tank. Try them out, and you’ll see your sleep, energy, and mood greatly improve. Additional measures you can take include red light therapy, regular sauna sessions, and wellness pod sessions. Sleep well!
