Three Relaxation Exercises that might work for people having difficulty falling asleep or having difficulty staying asleep... Before you do read this, be sure to read the fisrt part of this two part series below. Insomnia is caused by a lot of things. The first part dealt with possible causes and simple remedies for insomnia.
Stomach Rub
This soothes down the digestive system and helps to bring about a deeper relaxation. An extra benefit is that it will help you to lose weight by improving the functioning of the digestive system.
Simply lie on your back and place your hand on your navel. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your navel again. Then reverse the direction (to counter-clockwise) and do the same thing again. Repeat this whole series with your other hand. Do this several times.
Note: Food material moves through the colon in a clockwise direction. If you have trouble with constipation, make all your circles clockwise. If troubled by diarrhea, make all your circles counter-clockwise. Clockwise circles will alleviate the blockage, counter-clockwise circles will help solidify fecal material.
Progressive Relaxation
This exercise is most effective when you tape record the instructions in advance, preferably in your own voice. This way you don't have to concentrate on remembering the instructions.
We'll give you the instructions here. You tape record them, with a short pause after each sentence to allow yourself time to actually do the sensing and relaxing.
Lie on your back, close your eyes, and begin to listen to the tape.
Feel your feet. Feel the weight of your feet. Feel your feet relax and sink into the bed.
Feel your lower legs. Feel the weight of your lower legs. Feel your lower legs relax and sink into the bed.
Feel your knees. Feel the weight of your knees. Feel your knees relax and sink into the bed.
Feel your upper legs. Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed.
Feel your hands. Feel the weight of your hands. Feel your hands relax and sink into the bed.
Feel your lower arms. Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed.
Feel your elbows. Feel the weight of your elbows. Feel your elbows relax and sink into the bed.
Feel your upper arms. Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed.
Feel your buttocks. Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed.
Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed.
Feel your pelvic and belly area. Feel the weight of your pelvic and belly area. Feel your pelvic and belly area relax and sink into the bed.
Feel your chest. Feel the weight of your chest. Feel your chest relax and sink into the bed.
Feel your shoulders. Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed.
Feel your neck, both front and back. Feel the weight of your neck. Feel your neck relax and sink into the bed.
Feel your skull. Feel the weight of your skull. Feel your skull relax and sink into the bed.
Feel your mouth. Feel any tension in your mouth. Feel your mouth relax and any tension slide off into the bed.
Feel your eyes. Feel any tension in your eyes. Feel your eyes relax and any tension slide off into the bed.
Feel your entire face. Feel any tension in your face. Feel your face relax and let any tension slide off into the bed.
Mentally scan your body. If you find any place that's still tense, relax it and let it sink into the bed.
Deep Breathing
One of the main reasons many of us are tense is our breathing. Most people breathe very shallowly, using only the top part of their lungs. Deep Breathing allows us to use our entire lungs, providing more oxygen to our bodies, and energizing and rejuvenating every organ and cell in our bodies. It is probably the most effective and beneficial method of relaxation we've seen.
Lie on your back.
Slowly relax your body, starting with your feet and moving through every part of your body until you have reached -- and relaxed -- your face and scalp.
Do a quick check to see if you've missed any place. If so, relax it.
Slowly begin to inhale, first filling your lower belly, then your stomach area, and then your chest and the top of your lungs almost up to your shoulders. Hold for a second or two, then begin to exhale. Empty the very bottom of your lungs first, then the middle, then finally the top.
Continue this breathing for 4 or 5 minutes. Don't force your breathing; it's not a contest to see how much air you can take in. Just do it in a relaxed, peaceful manner.
After a while, imagine that you are resting on a warm, gentle ocean. The sun is shining peacefully on your body. Imagine that you rise on the gentle swells of the water as you inhale, and that you slowly descend as you exhale.
Continue this relaxing breathing as long as you wish (hopefully until you fall asleep).
Note: This is particularly effective when you do it after Progressive Relaxation -- if you haven't already fallen asleep
Saturday, May 21, 2011
Monday, March 21, 2011
For The Insomniacs...
Insomnia techniques some of which you've probably already tried but are still worth trying again...
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.
We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.
Take a Warm Bath
It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.
Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
Counting [Sleeping] Sheep
We finally figured out why it never worked for us. The old wives' cure for insomnia is to count bouncy little sheep leaping over a fence. No wonder it doesn't work. Bouncy sheep are hyperactive and wide awake. They're the last thing you need to dwell on when you want to go to sleep.
So try the variation that worked for us. Count sleeping sheep. Imagine a beautiful green meadow stretching to infinity. Every ten feet or so, right in a row, lies a peaceful, sleeping sheep. Imagine that you're just gliding by, almost floating. And that you pass by a sheep every 3 or 4 seconds (experiment to find which time interval works best for you -- it varies from person to person). Count the sheep and glide on to the next, and the next, and so on.
Avoid Caffeine, Alcohol and Tobacco
It should be obvious, but some people forget that coffee is not the only drink containing caffeine. Tea (black, not herbal), chocolate and cola drinks are also high in caffeine.
Alcohol may feel like it's soothing you, but all it's doing is stupefying you. Research has shown that alcohol upsets sleep, preventing a deep rest. Same with tobacco. Avoid them all.
Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
Listen to Music or Other Audio
Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds.
Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
Or Herb Tea
If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
Eat a Bedtime Snack
A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner. (Pizza does not qualify.)
On the other hand:
Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. These include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.
Try both food theories, and see which works best for you.
Sleep in a Well-Ventilated Room
Fresh air (we know - it's hard in the wintertime) and a room temperature between 60-65 degrees will give you the best sleeping conditions. Any warmer and you'll toss and turn from the discomfort of being too warm. Keep the thermostat down and do your temperature-adjusting inside the bed -- with more or fewer blankets.
Sleep on a Good Firm Bed
A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too.
Sleep on Your Back
It's the best position for relaxing, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, not your left. Sleeping on the left side causes your lungs, stomach and liver to press against your heart, causing stress on an organ that most of us find quite useful.
Never -- ever -- sleep on your stomach. It causes pressure on all your internal organs -- including your lungs, which results in shallow breathing. It can also, as you've no doubt discovered, cause a stiff neck and upper back problems.
Get Some Physical Exercise During the Day
People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.
Keep Regular Bedtime Hours
Your body likes regular routines, whether you do or not. It likes to know that it's going to get up at the same time each day, eat at the same times, and go to bed at the same time. Not very exciting, maybe, but comfortable. So pick a reasonable and regular time to go to bed each night. And stick to it. Even if you don't think you're tired when the time comes. Your body will appreciate it. And after a while when it feels it can rely on the routine, it will begin to repay the favor by letting you get to sleep when you want.
If You Can't Sleep, Get Up
Don't lie awake trying to get to sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
Don't Sleep In
Get up at the same time every day, even on weekends and holidays. Once you've awakened, get up. Don't lie in bed awake, thinking about getting up. Just do it.
Get Up Earlier in the Morning
At least try this when you're trying to set up your new regular bedtime routine. As much as you may hate getting up one-half hour earlier (or even more) than you really have to, you'll be that much more tired at night and more apt to get to sleep. Once you and your body have the confidence that you can get to sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time.
Keep Your Bed a Place for Sleep
Okay, and maybe for one other thing. But not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening. Let your mind and body identify bed with sleeping.
Avoid Naps
Sure, they're nice to do during the day, and if you couldn't sleep at night, you're grateful for any chance to sleep. But if you're really having trouble sleeping at night--and you're not a senior citizen who sleeps for small periods of time, skip naps. You'll be more tired at bedtime and more able to fall asleep.
Don't Watch TV or Read Before Going to Bed
Wait at least one-half hour (preferably longer) before going to bed after reading or watching television. We know; some people say that reading a detective story or some such escapist book helps put them to sleep. If it works for them, great. But it seldom worked for us. And it probably hasn't worked for you either.
The reason is that no matter how passively we watch television, or how innocuous the book we read is, our minds are still being stimulated. And an overstimulated mind -- along with anxiety and stress -- is what keeps us awake. It's all those thoughts in our head we have to get rid of before we can get to sleep. The last thing we need is more input into our brain...
Visualize Something Peaceful
Just lie there with your eyes closed and imagine you're in your very favorite, most peaceful place. It may be on a sunny beach, swinging in a hammock in the mountains or your back yard, or all alone in a cave in the Himalayas.
Wherever it is, imagine you are there. You can see your surroundings, hear the peaceful sounds, smell the fragrance of the flowers, and feel the warmth of the sun or whatever sensations are there. Just relax and enjoy it -- and drift off to sleep.
Once you've found a place that's especially peaceful and effective, you'll find that the more you use it, the more you can count on it to help you relax and get to sleep. Its comfort and familiarity will make it more and more effective.
Visualize Something Boring
See a Doctor
Insomnia can be a symptom of physical disorders, although for most of us it's the result of tension, stress and anxiety—and of course the more anxious we get about our insomnia, the worse it gets. If your doctor pronounces you a "healthy" insomniac, he might suggest some of the techniques provided here. Or she might prescribe drugs to help you get to sleep.
We suggest you try all these methods first, and use drugs only as a last resort. The decision, of course, is yours.
Take a Warm Bath
It's a great way to relax your body. Don't overdo it, however. You merely want to relax your body, not exhaust it. Too long in hot water and your body is drained of vitality.
Use bath salts, or throw in Epsom salts and baking soda—one cup of each. These will relax you and also help remove toxins from your body.
Counting [Sleeping] Sheep
We finally figured out why it never worked for us. The old wives' cure for insomnia is to count bouncy little sheep leaping over a fence. No wonder it doesn't work. Bouncy sheep are hyperactive and wide awake. They're the last thing you need to dwell on when you want to go to sleep.
So try the variation that worked for us. Count sleeping sheep. Imagine a beautiful green meadow stretching to infinity. Every ten feet or so, right in a row, lies a peaceful, sleeping sheep. Imagine that you're just gliding by, almost floating. And that you pass by a sheep every 3 or 4 seconds (experiment to find which time interval works best for you -- it varies from person to person). Count the sheep and glide on to the next, and the next, and so on.
Avoid Caffeine, Alcohol and Tobacco
It should be obvious, but some people forget that coffee is not the only drink containing caffeine. Tea (black, not herbal), chocolate and cola drinks are also high in caffeine.
Alcohol may feel like it's soothing you, but all it's doing is stupefying you. Research has shown that alcohol upsets sleep, preventing a deep rest. Same with tobacco. Avoid them all.
Get a Massage
Have your spouse (or whoever) give you a massage just before going to sleep. If you can convince them to give you a full body massage, great. If not, even a short backrub and/or a face and scalp massage can be a big help. Have them make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
Listen to Music or Other Audio
Play some soft, soothing music that will lull you to sleep. There are many CDs designed for that very purpose. Some are specially composed music, others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. Some will lead you to sleep with a combination of music, voice and other soothing sounds.
Drink Warm Milk
A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
Or Herb Tea
If you don't like milk—or are avoiding dairy products—try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.
Eat a Bedtime Snack
A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner. (Pizza does not qualify.)
On the other hand:
Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. These include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.
Try both food theories, and see which works best for you.
Sleep in a Well-Ventilated Room
Fresh air (we know - it's hard in the wintertime) and a room temperature between 60-65 degrees will give you the best sleeping conditions. Any warmer and you'll toss and turn from the discomfort of being too warm. Keep the thermostat down and do your temperature-adjusting inside the bed -- with more or fewer blankets.
Sleep on a Good Firm Bed
A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too.
Sleep on Your Back
It's the best position for relaxing, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, not your left. Sleeping on the left side causes your lungs, stomach and liver to press against your heart, causing stress on an organ that most of us find quite useful.
Never -- ever -- sleep on your stomach. It causes pressure on all your internal organs -- including your lungs, which results in shallow breathing. It can also, as you've no doubt discovered, cause a stiff neck and upper back problems.
Get Some Physical Exercise During the Day
People with "mental" jobs, like office workers, have far more trouble with insomnia than do people who work physically hard all day. Even 15 minutes a day of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax more and sleep better.
Keep Regular Bedtime Hours
Your body likes regular routines, whether you do or not. It likes to know that it's going to get up at the same time each day, eat at the same times, and go to bed at the same time. Not very exciting, maybe, but comfortable. So pick a reasonable and regular time to go to bed each night. And stick to it. Even if you don't think you're tired when the time comes. Your body will appreciate it. And after a while when it feels it can rely on the routine, it will begin to repay the favor by letting you get to sleep when you want.
If You Can't Sleep, Get Up
Don't lie awake trying to get to sleep any longer than 30 minutes. If it goes that long, get up. Do something quiet and non-stimulating. When you feel tired again, go back to bed.
Don't Sleep In
Get up at the same time every day, even on weekends and holidays. Once you've awakened, get up. Don't lie in bed awake, thinking about getting up. Just do it.
Get Up Earlier in the Morning
At least try this when you're trying to set up your new regular bedtime routine. As much as you may hate getting up one-half hour earlier (or even more) than you really have to, you'll be that much more tired at night and more apt to get to sleep. Once you and your body have the confidence that you can get to sleep when you want at night, you can go back to your preferred wake-up-in-the-morning time.
Keep Your Bed a Place for Sleep
Okay, and maybe for one other thing. But not for working, reading, watching television, doing crossword puzzles, or whatever else occupies you in the evening. Let your mind and body identify bed with sleeping.
Avoid Naps
Sure, they're nice to do during the day, and if you couldn't sleep at night, you're grateful for any chance to sleep. But if you're really having trouble sleeping at night--and you're not a senior citizen who sleeps for small periods of time, skip naps. You'll be more tired at bedtime and more able to fall asleep.
Don't Watch TV or Read Before Going to Bed
Wait at least one-half hour (preferably longer) before going to bed after reading or watching television. We know; some people say that reading a detective story or some such escapist book helps put them to sleep. If it works for them, great. But it seldom worked for us. And it probably hasn't worked for you either.
The reason is that no matter how passively we watch television, or how innocuous the book we read is, our minds are still being stimulated. And an overstimulated mind -- along with anxiety and stress -- is what keeps us awake. It's all those thoughts in our head we have to get rid of before we can get to sleep. The last thing we need is more input into our brain...
Visualize Something Peaceful
Just lie there with your eyes closed and imagine you're in your very favorite, most peaceful place. It may be on a sunny beach, swinging in a hammock in the mountains or your back yard, or all alone in a cave in the Himalayas.
Wherever it is, imagine you are there. You can see your surroundings, hear the peaceful sounds, smell the fragrance of the flowers, and feel the warmth of the sun or whatever sensations are there. Just relax and enjoy it -- and drift off to sleep.
Once you've found a place that's especially peaceful and effective, you'll find that the more you use it, the more you can count on it to help you relax and get to sleep. Its comfort and familiarity will make it more and more effective.
Visualize Something Boring
We like this one in particular. The beauty of it is you can turn a negative into a positive. Just visualize that you are someplace that you have always found extremely boring. It could be listening to a particular teacher who was so boring that he or she almost always put you to sleep. Perhaps it's some friend or acquaintance whose incessant talk and theories put you to sleep. Maybe it's your work, maybe it's your commute each day.
Whatever it is, visualize it. And recapture that bored, tired, heavy, sleepy feeling that you always experience. Let that feeling spread through your mind and all through your body till you're filled with complete tiredness and sleepiness. It works.
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