Sleep Care

kkkk
Farewell Insomnia: Simple Steps to Sleep, Part 1

Richard Shane, Ph.D.

Insomnia can be a very stressful and frustrating condition. Most treatments designed to overcome insomnia are centered around proper sleep hygiene, or developing good sleep habits. Instead, “Simple Steps To Sleep” is about what you do when your head is on the pillow—how to actually cross over into sleep.

There exist very subtle yet easily recognizable body sensations that create the feeling of falling asleep. With these cues, you do not need to quiet your mind, because as your body approaches sleep, your mind becomes quiet on its own. Using these cues, we are able to develop a simple and highly effective method that gives you a way to fall asleep, fall back to sleep and sleep more deeply.

People often think that the way to relax is to try to relax their entire bodies. That is too much work and often doesn’t lead to sleep. Rather, there are two small areas of your body that act as switches in your nervous system. These are easier to feel and create deeper relaxation.

Preliminary Exercise

Make a tight fist and hold it. Now let your fist loosen. Releasing tension in your hand is actually more effective than trying to relax your hand.

The first “switch” is your tongue. Many people hold tension in their tongues, often pressing it against the roof of the mouth, and aren’t aware of it. Briefly press your tongue against the roof of your mouth to make it tense. Then release—just as you allowed your fist to loosen—

allow your tongue be anywhere in your mouth.

The second “switch” is your throat. Just for a brief moment, tighten your throat by swallowing and holding your swallow. Then release and feel your throat loosen slightly. Then tighten your throat once more, then release.

Your tongue and throat are part of your involuntary (autonomic) nervous system. Though it is fairly easy to allow them to relax, therefore they are also part of your voluntary nervous system. As a result your tongue and throat act as “bridges” between your voluntary and involuntary nervous systems, which gives you a simple way to get your involuntary nervous system—the “deeper” part of your nervous system—to begin to relax.

Step 1

Gently be aware of your tongue and allow it to become slightly more comfortable. Do not tighten your tongue as in the exercise above, simply allow it be anywhere in your mouth. If your tongue is already comfortable, then just gently be aware of it. It might feel as if your tongue, even the back of your tongue, is getting a bit softer. If you need to swallow, that’s okay. If your tongue gets tense again, just give allow it to become slightly more comfortable.

Step 2

Gently be aware of your throat. You do not need to tighten your throat as in the exercise above, simply allow it to become slightly more comfortable. If your throat is already comfortable, then just gently be aware of it. It might feel as if your throat becomes more spacious and open inside. If you need to swallow, that’s okay.

For various neurological reasons, allowing your tongue and throat to be slightly more comfortable helps your mind and body to become calmer.

These are just the initial steps to getting to sleep quickly and staying asleep. Please read “Simple Steps To Sleep, Part 2” to learn the other basic steps of the Sleep Easily method, including what to do if your sleep is disrupted by stress, hormonal changes, and many other factors. If you would like to be informed when then next article is published, please visit the SleepCare.com Facebook page and become a Fan.

 

Sleep easily and well,

Richard Shane, Ph.D.

 

If you would like to be notified when Part 2 is published, please follow us on Facebook and/or Twitter.

To view products and treatments for Insomnia and related issues, click here.

CasinosLive.FR