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How To Get A Good Night's Sleep
In the short term:- It is important to still the chattering mind. If you go to bed with your mind tossing around events of the day, or worries that you have, it is almost impossible to get to sleep until you stop this mental chatter. A technique I personally find useful when this situation
occurs is:- firstly, relax every part of your body.
Do this by lying on your back, arms at your sides and then commence the relaxation by concentrating first on your toes, and relax them, then move your mind to your ankles, see how easy it is to relax them, then relax both feet by letting them feel light and floppy. Think then of your lower legs, imagine them to be very heavy, then relax.
Using the visualization of heaviness, concentrate on your thighs and relax, abdomen and relax, and continue all the way up your body until you are fully relaxed. I usually find that my neck, shoulders and clenching teeth are the most tense.
Once you are fully relaxed, concentrate your mind totally on your breathing. Think 'breathe in',
'breath out', 'breathe in', 'breathe out'. Don't let any other thought come to mind other than
breathe in, breathe out.
You will soon begin to feel sleepy and this is then a good time to turn on your side (or whatever other position you like to sleep in) keeping on with breathe
in, breathe out. Here are some other techniques you may find to be helpful before you actually get into bed. • Before bedtime, if there is something you are worrying about, ask yourself "Is this something I can resolve tonight? Overnight?
If the answer is "No" then write the problem down on paper and put it way in a drawer to be dealt with the following
morning. • Have a light snack for supper, such as a piece of toast and a cup of hot milk. • Relax before you go to bed, by reading a suitable book or listening to relaxing music. • Have a warm to mildly hot bath right before going to bed. • Stop worrying at night, especially if you wake up after a few hours worrying about a problem. Remember, you can't solve anything at 2 a.m! You have a much better chance of doing so in the morning after a good nights sleep.
Repeat the relaxation exercise described in the previous paragraph.
• If you are not getting to sleep at all because of anxiety or depression then you must seek professional help. A therapist may be able to help you sort through
your feelings. Sharing a problem with someone else and getting their perspective on it can be a great help in the fight against insomnia
.
• Get treatment for any physical problems that are keeping you awake like cramps, backache, headache. Sometimes repositioning yourself in bed, and/or elevating
your leg on a pillow or even hugging a pillow can relieve the pain or discomfort that keeps you awake. If you have pain medication, take it! Sleep time is not the
time to be a martyr! If this pain continues each night, then you must go to a doctor and get the appropriate pain relief.
Please don't use sleeping tablets to try and
mask the pain. They will do you more harm than good. |
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