I used to suffer from
waking in the middle of the night, typically at 3.00 in the morning. I would
lie there in the dark with my head going round like a washing machine on it's
final spin, or I would try and get comfortable but would be plagued by minute and
uncomfortable wrinkles in the bedding that made it impossible to sleep.
1) When I awake I check to see
if there something in my body, or environment that needs to be sorted out. So I
might go to the bathroom, or turn off the radio, or close the window; whatever
is required. I do NOT lie there wishing I was warmer or that the curtain was
more closed. I sort it out. This is important because you are taking control of
the situation rather than wallowing in disgruntled lethargy.
2) Next, I make myself
comfortable in a good sleeping position. After all I am planning to fall
asleep. I am NOT planning to lie there awake. Therefore I must be sure to be in
the most comfortable and suitable position. I do NOT lie on my back staring at
ceiling like a gaping cod on the deck of a trawler. I do NOT check my phone, or
start reading. These are things that will keep me awake.
3) I start to breathe a bit
more deeply and slowly than normal. That’s all I do first of all; about 10 or
20 times. Eyes shut. Breathe. Then I start a ritual in my head:
4) On every exhalation I say
to my self in my mind “Sleep” Just like a hypnotist would. It’s an order. Not
an invitation. It is in the imperative case. With each exhalation I relax a
little bit more. I don't think you can relax instantly, so I aim only for small
incremental steps of relaxation. I do NOT move about I stay still. With each
exhalation I relax a little bit more, and I command myself using the mind’s
voice to “Sleep”.
5) On every inhalation I count
down one number starting from 300. I rarely get below 275. I loose count
sometimes but I just take it up at the last number I remember. It doesn’t
matter too much. With each number I KNOW that I am closer to sleep. Sometimes I
half drop off to sleep and awake again. If that happens I start the process again.
I normally find that I am
not aware of falling asleep; but I awake a lot later. I am often surprised that
it is 7:30 or something and that therefore I must have been asleep.
The combination of sorting things out, getting comfortable, progressive relaxation, and the counting seems to be very powerful for me.
The counting does two
things. First: It stops me thinking about other things because it is just
complex enough to shut out worries about tomorrow or indeed morbid fears,
anxieties about death, the whereabouts of my keys etc. Second: It is a
repetitive and easy enough and predictable.
Slow OUT “Sleep”
Slow IN 299
Slow OUT “Sleep”
Slow IN 298
Slow OUT “Sleep”
Slow IN 297. . . . .etc
(Quick disclaimer: I accept no responsibility for your lack of sleep, I’m just saying this works for me)
Sleep Well.
I followed your link and found you...that's interesting..I do sudoko to help me sleep..it relaxes my mind...but I'll be trying yours now :-D
ReplyDeletePaula! Welcome to the other side of me.Sudoku?! That would drive me crazy, but if it works for you that is great.
DeletePerhaps you are actually doing something similar when you do that; close focus on a particular thing to the exclusion of the irritations of the day to day.
So good to hear from you again.