I have lost track of the number of people who have “knocked out” during our daily sound baths at OhanaJo Studio.

I had a friend who said he was honestly amazed at how these sound healing instruments had such a calming effect on his girlfriend, because she suffers from anxiety and mild insomnia.

Despite her highly stressful day, she emerged from the deep power nap looking refreshed and well rested.

Sometimes, we just need to hit the “pause” button to interrupt the often times stressful pace of our lives and the gush of rushing thoughts.

Power of sound

Sound healing vibrations trigger off theta brainwave states that can bring the mind and body into deeply relaxed, optimal states for self-healing to occur.

This is based on the principle of “sympathetic resonance” – when one vibration or object causes another to vibrate in harmony or match its rate of vibration. When we are stressed, we hamper the body’s natural ability to heal.

Using sound dates back as far as ancient Greece. According to Damon, a music theorist of the 5th century BC and teacher of Socrates and Pericles, music is powerful because it imitates the movements of the soul.

As far back as ancient times, it was believed that many mental dysfunctions were caused by disharmonious ‘movements of the soul’.

And musical rhythms, vibrations and frequencies through sound, could help restore harmony to the body whilst bringing it back into its natural balanced state.

Sound healing can be used to improve or help aid various conditions:

• Stress and general anxiety
• Autism
• Behavioural and learning disabilities
• Post-traumatic stress disorders
• Behavioural disorders
• Dementia / Alzheimers

Sound is also very beneficial for:

• Lowering blood pressure
• Decreasing mood swings
• Emotional balance and relaxation
• Alleviating pain and tension
• Building a stronger immune system by reducing stress/inflammation
• Improving the quality of sleep

The hypnotic drone of the crystal bowls can literally lull you into a relaxed slumber but if you cannot attend a live sound bath, listening to these frequencies before you sleep whilst paying attention to your breathing via a simple meditation can prepare the mind for a good night’s sleep.

Simple breathwork and visualisation at bedtime

• Imagine yourself somewhere in nature. Go to a place in your mind that makes you feel instantly relaxed. This could be real or imagined. Take in all the details around you from how the air feels, to how effortlessly calm you begin to feel in this place.
• Start paying attention to your breathing. Inhale for three counts and exhale for six counts from your nose. As you inhale, allow the belly to expand gently like a balloon as you breathe in and as you exhale, allow the belly to relax as it softens and sinks back down, as you breathe out.
• Start relaxing all your muscles from head to toe. Relax the muscles in your face. Relax the jaw. Let go of tension in your neck and shoulders. Systematically begin to relax your back, your chest, your arms and your legs, right down to the soles of your feet.
• Keep breathing in this slow, rhythmic way until you feel pleasantly sleepy and tired and ready to surrender the day and all its tensions.
• Try to review something that day, which made you feel a sense of gratitude. You could imagine the face of your baby, your parents or cat or any situation that might put a smile on your face. Just ensure that your last thoughts before you fall asleep are not negative in any way or you will carry that energy into your sleep.
• Never go to bed angry as you might even wake up with a stiff neck because the rigidity of your mood can cause even your muscles to tighten in tension before you fall asleep.

Make Your bedroom conducive for relaxation

Make your bedroom a sanctuary so that your mind associates it with relaxation. It should not feel like an office place.

Your bedroom should be a place to unwind after a long day, so activities like listening to relaxing music, or diffusing essential oils can create the right atmosphere for bedtime.

Ideally, you should be associating your bed with sleep rather than stressful triggers.

Avoid using your phone right before bedtime, taking calls on your bed, arguing with your partner or even watching television because these are stimulants that make the mind active, which is not the mood you want to be in if you’re trying to get to sleep. If you must watch some television, do it in another room ideally.

Try ‘legs up the wall’ at bedtime

Putting your legs up on the wall is a gentle, restorative yoga pose called ‘Viparita Karani’ with an incredible list of therapeutic benefits.

However, if you’re pregnant, have glaucoma, or a heart condition, this may not be suitable for you so, please check with your doctor first.

This gentle inversion has a relaxing effect on the mind, which promotes better sleep. It also promotes drainage from excess fluid build-up in swollen feet and ankles.

The increased circulation is beneficial for those with varicose veins and arthritis and is excellent for relieving lower back tension.

When the legs are elevated, it also sends blood flow back to the heart, so it’s beneficial for cardiovascular health as well.

To do this pose, sit with bent knees with the left side of your body close to the wall. Lie down on your back and then spin your body around so that your feet can be placed straight up on the wall with your hips as close to the wall as possible.

You can, if you like, roll a towel under your neck or place a pillow underneath your back. Relax with your palms facing upwards on either side of you. You can stay here for as little as a few minutes or up to fifteen minutes.

Remember, the mind that keeps you awake at night is the same mind that can put you to sleep. Always try to keep your thoughts peaceful at bedtime.

Jojo Struys is the founder of ‘OHANAJO awake’, an online conscious platform to help people with their stress, anxiety and sleep. Enjoy daily meditations, yoga, sound baths and wisdom on the go in less than 15 mins per day. Please visit www.ohanajo.com for a free trial.