- Read. Reading will help the mind focus on one thing, instead of racing
about the day's activities.
- Practice deep breathing: lie on your back and breath in deeply for three
counts, watching your stomach rise, and then breathe out for three counts. Do
this for about ten minutes and then switch so you're lying on your right, and
repeat the breathing process. Close your eyes, count each breath as you inhale
and then relax as you exhale. Most people will fall asleep before they reach the
count of 20.
- Pray: Talk to the deity of your choice about what is racing through your
mind, and give the situation over to that deity.
- Meditate:visualize yourself addressing your thoughts and resolving them.
Or, meditate on a calming word or phrase. This slows your heart, relaxes your
muscles, and unburdens your mind enough to fall asleep.
- Count as high as you can. This makes your mind focus on one easy thing.
- Think of something you like. This makes you calm. This also gets your mind
away from distractions of life.
- Starting from the very tips of your toes, imagine yourself sinking into the
mattress. In your mind, begin to "acknowledge" everything around you that all
your senses are experiencing. For example: Say to yourself (not out loud), "I
hear the clock ticking. I smell the lotion I just applied to my hands. I feel my
legs' weight on the bed. I hear my spouse/partner breathing. I see different
shades of black. I hear the dog barking in the distance. I hear myself in my own
mind talking.", etc. This should help to clear your mind by slowly acknowledging
everything and subsequently dismissing it. Stay on your back, sunk into the
mattress until you feel it is time to roll into your desired position.
- Exercise during the late afternoon. Go for a jog or to the gym. The
aftereffects of the chemicals in your body released during the workout will get
you through the evening and you'll fall asleep easily that night.
- If you have noisy neighbors, leave the fan on in the bathroom to drown out
the irregular beats of their music, televisions, late night arguments, etc. If that
doesn't work, don't underestimate the power of earplugs... Just make sure you
can still hear your alarm!
- Do not exercise before going to bed. This will get your adreniline going,
your heart pumping, and speed up your respiratory system. Those things will
make it very hard to fall asleep.
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How to Fall Asleep June 23, 2007
