Really good sleeping

 

  Really easy ways to sleep ….
 
Most of us have difficulty going to sleep at some time in our lives – especially when we are worried about something or under stress. A few simple changes to our bedtime routine can make a big difference. So before you take medication or see your doctor try these relaxation techniques and see if they help.
 
Firstly, make it dark in your house earlier in the evening than you normally do.   Avoid activity such as the gym or watching stimulating TV or computer games prior to going to bed. Eat some carbohydrate before bedtime - things like potatoes, rice, pasta, porridge oats or bread. Drink a warm milky drink with honey to induce sleep. Do NOT drink alcohol which is a depressant and can dehydrate you and disturb sleep patterns and also avoid fizzy drinks which contain additives that counteract relaxation.
 
Next, when you are in bed nicely settled, try this relaxation technique:
Concentrate on relaxing your face… relax your jaw… open your mouth slightly. When your face is relaxed imagine your worries are drifting away. Imagine them floating away into the distance until they disappear. Like clouds or bubbles … drifting away … there they go … all gone. 
 
Now your mind is relaxed, bring your attention in turn to your toes, feet, ankles, legs, knees, thighs, stomach, hips, chest, neck, shoulders, arms, hands, fingers. Relax each part of your body in turn.
 
Breathe into your neck, chest then abdomen. Relax and let your body breathe by itself. Exhale fully. Use words to help slow your breathing such as 'love', 'peace', 'calm' etc. Imagine the words passing through your open mouth.
 
Think of the colour purple. Make it appear in your mind’s eye. Relax into waves of purple.
 
Roll your eyes upwards three times. (This happens automatically as you fall asleep and triggers the sleep chemical in our body).
 
Get into the habit of repeating this pattern each night and hopefully you will find it easier to get to sleep. If sleep problems continue you may need to consult your doctor.
 
If you would like to take part in our guided relaxation sessions which teach you how to switch off from worries and promote restful sleep, please call Pauline on 07708 544 120 or email her on pauline@reallygoodlife.org