Fall Asleep Easily and Sleep Through the Night
Empty Your Mind and Connect with Your Body for Better Sleeping and More Rest
Jul 25, 2009
How many sheep does a person need to count before falling asleep? Many who suffer from insomnia have tried techniques such as reducing caffeine, exercising during the day, going to bed at the same time each night, and making sure their room is dark, only to end up tossing and turning all night.
Some people who have a hard time sleeping also try methods like taking melatonin or other remedies to aid sleep, only to find they're disturbed by wild dreams or wake up groggy in the morning.
In order to fall asleep easily, the mind needs to let go and the body needs to relax. These solutions, used regularly, can help the sleepless get a good night's rest.
Empty Your Mind When Trying to Fall Asleep
A majority of people spend most of their time in their head; thinking, planning, analyzing, ruminating, rehashing and rehearsing. When the mind is dominant, the body can't let go and fall asleep. Do the following as a way to empty the mind.
- Instead of reading or watching television before going to bed – which only helps to activate the mind – listen to relaxing instrumental music or sit and enjoy silence in candle light or with the lights dimmed. The calm music or silence will reduce mental activity and the diminished light will activate your natural melatonin which causes sleepiness.
- Write down any tasks or chores on a to-do-list and then let them go so they don't cycle through your mind.
- When getting ready for bed, briefly reflect over the day, noticing the highs and lows and then let each event go.
- If your mind starts to plan for tomorrow, take all of the to-dos and imagine placing them on a shelf outside your bedroom door, where they can be picked again in the morning. Set an agreement with yourself not to plan, ruminate or rehearse in bed.
Connect with Your Body to Fall Asleep
People who spend a lot of time in their head, often find it difficult to settle into the body, which is exactly what is needed in order to drift off and sleep through the night. Try the following as a way to connect with your body and fall asleep easily.
- Lying in bed, feel the firmness of your mattress, the crispness of the sheets and the comfort of the blankets. Nestle into the coziness.
- Bring awareness into your body – notice your breathing, feel the different sensations in your arms, hands, legs and feet, and tune into the energy flowing through your whole body.
- If thoughts arise, just notice them and then re-focus on your breathing or body sensations.
Program Your Body to Get a Good Nights Rest
Bodies are easily programmed by thoughts and beliefs. If people repeat to themselves and others that they don't sleep well, their body will believe them and follow suite. Although this may be a past reality, in order to change the present and the future, one needs to change their thoughts and beliefs.
- Catch yourself each time you start to think or say that you have trouble falling asleep, and instead tell yourself and others that you are starting to sleep better.
- As you connect with your body in bed, tell it that it will fall asleep easily and sleep through the night. Do this regularly and, before you know it, you will fall asleep easily and get a good nights rest every night.
When the mind is empty of thoughts and plans, and you're connected with your body, not only will a better sleep and full nights rest ensue, but you'll also be more energized throughout the day.
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