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INSOMNIA, A REMEDY FOR BEATING IT

A Remedy for
Insomnia Sufferers
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CAN'T SLEEP?

HERE IS A METHOD TO OVERCOME
CHRONIC OR OCCASIONAL INSOMNIA

GIVE IT A TRY!


Millions of people suffer from the agonizing inability to get to sleep, or to get back to sleep when they wake up in the middle of the night. It can affect health, work, driving, and relationships with other people. There is, however, a way to beat attacks of insomnia and live a better life. Try this sleep routine!

REALLY RELAX

The following routine sounds time consuming. It really isn't. Once you've done it a couple of times, you'll find it only takes a few seconds to do.

»»   Find a comfortable position. It may help to place a small cushion between your knees to keep your spine more in alignment. Drop your shoulders toward your feet to reduce stress on your neck.

»»   Start with your feet and work upward. Feel each area become heavy and quiet with relaxation. Consciously relax first your feet, then your legs, your hips, your stomach muscles, your chest, your arms and hands, your shoulders, your neck.

»»   The most important area to relax is your head. All kinds of muscles in your head tense up when you're stressed. While keeping the rest of your body heavy and relaxed, start with your forehead. Relax your forehead. Don't scrunch it up. Relax the muscles around your eyes. Relax your jaw so it's limp. Finally, relax the muscles at the back of your nose where your nasal passage joins the throat.

Now your body is very relaxed and it's time to think about getting to sleep.

FALL ASLEEP

What keeps most people awake at night is thoughts and worries about daytime life and activities. Many find it difficult to turn off these thoughts. And as they dwell on events in their lives they tend to move around, to fidgit, and to tense their muscles. How do you turn off these thoughts and fall asleep?

»»   While keeping your body very relaxed as we did above, now concentrate on keeping it very still. Avoid making any movements (except maybe to scratch an itch).

»»   Slow down your breathing, taking deep breaths as if you were already asleep. Every time you breathe out, try to relax your body even more.

»»   Now start "listening." When you are actively listening, you'll find it's hard to think about other things. Listen to background sound, or just the quiet of the house. Every time thoughts start to rise up, turn them off and start listening again.

»»   Stay completely relaxed from head to foot, breathe slowly, relax even more with each breath out, and listen to the background sounds or quiet.

You may soon actually notice yourself drifting off to sleep -- and the next thing you know it's morning!


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INSOMNIA, A REMEDY FOR BEATING IT
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