Are you Having Trouble Sleeping?
If you are having trouble sleeping, why not try making relaxation your goal instead of sleep.
If you are struggling to fall asleep, you have probably heard and read all the advice before and tried every solution.
Sometimes it’s worth taking a moment to step back from everything you have heard and start your sleep routine again. Try to keep it simple and don't over think whether you will or won't sleep, just aim to relax.
Start each day fresh.
Begin each day as a new day, if you wake being concerned about how you slept the night before, the whole process starts again and could last the whole day.
If possible change your goal from sleep to relaxation, this may seem challenging at first but with time and practice, it will get easier.
Try starting the day with a short relaxation, then work to find the time during the day to perform another short relaxation, then another short relaxation session early evening and when you are ready to fall asleep practise another relaxation session focussing an achieving a state of deep relaxation instead of sleep.
These relaxation techniques performed during the day can be just 5 – 15 minutes long, by doing these throughout the day you are training your mind and teaching yourself valuable relaxation tools. Your ability to relax will become easier and relaxation will begin to filter into your life making it easier to relax at bedtime.
How to do this… when learning relaxation techniques it is best to lie somewhere comfortably on your back, bend your knees if that is more comfortable, rest your hands lightly on your tummy and breathe slowly. Breathe in through your nose and out through your mouth (you can also breathe in and out through your nose if you prefer).
Focus on slowing down your breathing, keep your breath smooth and steady, do not force anything and allow the breath to naturally lengthen. Breathe slowly and completely, notice your tummy lift as you inhale and fall as you exhale. Focus on your breath and notice how the body softens as you exhale.
Remember 5 minutes is better than no time at all.
During the day if you have a few minutes of peace and quiet sit somewhere comfortable and focus on your slow breathing, notice how the body softens as you exhale.
When it comes to the evening take a few moments to repeat the lying down relaxation and at bedtime do the same but in your bed, focus on your breathing and on your body becoming heavier and relaxing as you exhale. When your mind wanders bring your attention back to the smooth and steady flow of your breath.
Keep your relaxation goals simple, start with short regular sessions. Do not force anything just breathe slowly and completely, gradually lengthening the breath, always keep the breathing comfortable and allow the breath to just flow.
Try not to over complicate relaxation, it's really just a case of being comfortable breathing slowly and letting the exhalation carry you into relaxation.
Following a guided relaxation will teach you valuable tools and techniques to try.
This blog article was written by Sue Fuller creator of the Yoga 2 Hear range of audio yoga classes and yoga teacher training courses.
