1) The natural human biorhythm is to sleep between 10 p.m. and 6 a.m. This means you should be in bed, with the lights out, by 10 p.m. and be up by 6 a.m. If this is difficult for you, keep in mind that people naturally followed this pattern before the advent of electricity. When the time switches in two weeks ideally you should be in bed by 9 PM since this is equal to 10 p.m. prior to the time switch.
2) Decrease your mental activity after dinner. Journaling may help in this process by allowing you to put your anxieties on paper and get them out of your mind.
3) Make preparations for the next day, such as determining what you’d like to accomplish, so you don’t have to think about it.
4) Take a hot bath for up to an hour with calming fragrances (lavender, vanilla, sandalwood) 30 minutes before bedtime. Use the bath to let go of your daily stress, include soothing lights and music and massage your body with oils.
5) Use your bed for sleep and sex only. Even reading should be done elsewhere, unless it has a calming effect, such as spiritual literature.
6) Turn all lights off. Lie on your back and focus on they way your body feels (your mind-body awareness) and on your breathing.
7) Try reciting a mantra for five minutes. This could be some sort of favorite sound or prayer that you recite continuously.
8) Something warm, like a hot water bottle, may help soothe your anxieties, especially when placed between the navel and bottom of rib cage.
9) If you wake during the night, try repeating some of the techniques above or massaging your head or feet.
10) If you find it difficult to sleep in your bed, pick another area of the house to sleep in.
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