Lying in bed not knowing how to fall asleep can be one of the most frustrating experiences you ever have to go through. Insomniacs know the endless cycle of tossing and turning, staring at the clock and worrying about rest that only makes things worse.
One of the most effective ways to beat it is to develop a relaxation technique or even better, a series of them. They will help to prepare your body for dropping off, and help alleviate the problem thoughts that race through your head.
One of the best forms is progressive muscle relaxation. Lie down on your back and concentrate fully on your body. Be as disciplined as you can, try not to let thoughts of any other kind in. Ignore any anxiety or stress. It's really important to be as focused as you can.
The first few times when you try and clear your mind may be difficult. Keep practicing, if you develop this skill than any form of meditation will be so much easier.
Now think about the muscles in your toes and feet. Tighten them as hard as you can. Focus on nothing but those areas of you r body. Hold for a few seconds, and relax. Then move to the next body part. Concentrate on your calf muscles and repeat the process.
Work your way up your entire body until you've tensed and relaxed each muscle group in turn. If you've managed to maintain your discipline your entire body should feel a lot more relaxed. If it doesn't feel like you're quite there you can repeat the process.
This technique will work best if there are no other distractions in the room particularly of the aural kind, as your eyes will be closed and other senses shouldn't be activated. This means no TV or radio. Music can help or be a hindrance depending on its mood. Lyrics or a strong melody give your brain something to latch onto and should be avoided.
You can optimize both the relaxation effort and sleep by using brainwave entrainment sounds. These scientifically developed rhythms effectively train your brain to enter its relaxed sleep mode. Best of all they will help and yet be drug free so that when you do wake up, you don't feel like you have a hangover, an all to common side effect of insomnia medication. Have a look at the links below.
For more information on sleeping disorders go to http://sleeping-disorders-help.blogspot.com/ or see your doctor
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