Having trouble going to sleep and staying asleep? Here are some tips.- Make bedtime relaxation time with an exercise
1. Focus on your breathing, inhale for a count of 5, hold for 10, exhale for 5. During exhale, rest the tip of your tongue just behind your front teeth. This will make your exhale sound like a swooshing sound. Repeat 4 times.
2. Focus on your muscles, lying down close your eyes and take 4 deep breaths. Start at the top of your head, focus on what you feel there. If your head feels any kind of stress or is tense, in your mind let it go. Do this for every major part of your body - Make sense of stress.
Get out paper or laptop and write what you feel, what you think, maybe even what you'd do to get rid of it. - Watch what you eat.
Okay we know no caffeine or sugar x number of hours before bed (as I get older x gets smaller). But other foods may have the same effect and you don't realize it. If you don't sleep one night and the next you do, write down what you intake and compare notes. I used to have a small glass of wine every so often at night. I come to realize on night I do drink, I'm wide awake at 2am. If you suspect certain food to have a negative impact on your sleep, go without for a week and see if your sleep gets better. - Get up and move
When the body hasn't been active enough to want sleep, you don't sleep well. Exercise for at least 30 minutes a day. - Pay attention to dreams
Write down your dreams. Once your unconscious self knows you're paying attention, it will dream more regularly and with greater depth. Dreams let your sleep go beyond restorative and becomes a opportunity for growth.
source: How to Sleep Better article in Body&Soul 2/10
No comments:
Post a Comment