When experiencing
insomnia, the body feels erratic. The body can be tired but to close your eyes
to sleep it feels very difficult.
If you have managed to sleep, sometimes there are things that make you wake up in the middle of the night until it's hard to close your eyes again.
Don't worry, try to overcome your insomnia by practicing this simple relaxation technique.
If you have managed to sleep, sometimes there are things that make you wake up in the middle of the night until it's hard to close your eyes again.
Don't worry, try to overcome your insomnia by practicing this simple relaxation technique.
Sequence of relaxation techniques to overcome insomnia
If you experience
insomnia, you should do this simple relaxation exercise before going to bed or
when you wake up at night and have difficulty returning to sleep. The key to
this relaxation technique is focusing on breathing and also the body.The following sequence is reported by the National Sleep Foundation:
1. Find the most comfortable sleeping position
The first thing to do is
look for a position that you think is most comfortable for sleeping. You can
lie on your back or sideways. Let yourself feel relaxed, then focus on what is
felt.
When you focus and relax, you can feel the body and surface of the mattress feels attached. Release all tension so that the muscles can relax slowly.
When you focus and relax, you can feel the body and surface of the mattress feels attached. Release all tension so that the muscles can relax slowly.
2. Focus attention on the body
If your mind begins to
drift to the annoying event this morning or tomorrow's work, slowly bring your
attention back to the body. It's not easy, but if you continue to train you can
definitely focus on the body.
Feel how the body feels
very sore and the mattress is so comfortable to support the body.
Then, try to feel again every part of the body from the head to the toes. Let go of all tension and don't think of anything other than what you feel at that moment.
Then, try to feel again every part of the body from the head to the toes. Let go of all tension and don't think of anything other than what you feel at that moment.
3. Listen to the sound of breath
After you focus on the
body, the next step is to concentrate on breathing sounds. Try to hear and feel
every pull and breath. If the mind drifts back, slowly try to bring back your
attention by listening to the sound of breath.
Also feel the air passing
through your nose. Feel the sensation of coolness in your nose when you breathe
it and feel warm when you exhale it.
4. Take a deep breath
To help the body relax,
all you need to do next is take a deep breath. Pull through the nose and exhale
as slowly as possible through the mouth. To be more focused, hold your stomach
while breathing and feel the sensation of ups and downs.
Repeat this several times until you feel much more relaxed than before.
Repeat this several times until you feel much more relaxed than before.
Deep breathing helps reduce muscle tension, slows breathing rate and heart rate, and lowers blood pressure and metabolism. Long, slow pulls and breaths are very similar to the breathing rate during sleep. That way, you try to imitate this breathing pattern to help the body to relax more like when sleeping.
Do this relaxation technique
for several minutes to help the body relax. Every time your mind gets out of
its way, slowly return by focusing on the sound of your breath.
Instead of directly using
drugs, there's no harm in trying this relaxation technique first to overcome
your insomnia.
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