INSOMNIA - RELAXATION TECHNIQUES
It often happens that many ideas and thoughts
flood your mind at bedtime. In such situations Mental relaxation
techniques will help you reduce them so you can relax and
fall asleep. The following relaxation techniques represent
tips that could help.
Thought-Stopping
Before you go to sleep, you may think about
your boss chewing you out tomorrow and you mull it over, every
detail.
Order to yourself to "Stop!" If the
thought creeps back tell to yourself again, "Stop!"
This is explanations why the thought-stopping relaxation technique
works:
The word Stop! forces an immediate shifting of our attention,
which will lead us away from persitant thoughts.
Thought-stopping proves you have control and
that awareness can lead to self-assuring, self-accepting thoughts
which are more conducive to sleep.
Breathing
Simple breathing can help you to relax - inhale deeply through
your nose. Then pucker your lips, and exhale slowly. While
you are breathing imagine the sound of your breath exhaling
is tension draining from your body.
Counting
Close your eyes and relax. Start to count backwards slowly
from 100 to zero. At the same time visualize the numbers being
written slowly and carefully by a calligrapher, or on a staircase,
with the numbers descending with the steps. Continue until
sleep overtakes you.
Creating Pictures
Think of an object that you find simple and pleasing and
study every detail in your mind.
Relax and imagine a quiet setting and feel the picture by
engaging all of your senses - snowflakes softly falling or
a spring day in the country, with cows and horses grazing
in a meadow.
Imagine that you are on the beach, feel the sun on your face,
your toes in the sand, the breeze on your skin, the ocean
air smell.
You can practice any of these relaxation techniques as often
as you like.
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