Don't You Get Sleep At Night ?? SIMPLE SLEEP INDUCING TECHNIQUE - TIPS FOR GETTING A BETTER SLEEP

Intervention for Improving Sleep

Following are some of non-pharmacological methods of improving sleep:

•   Increased Physical Activity in afternoon and early evening hours has beneficial effects.

•   Cool room is more conductive to sleep than a warm one.

•   A light bedtime snack with calcium and sugar helps induce sleep.

•   Stress reduction and progressive Relaxation helps put the muscle at ease.

•   Avoid napping during the day.

•   Sleep milieu is important in promoting sleep. Bed should be made up and cleaned each day.

•   Lie on the bed ONLY WHEN READY FOR SLEEP.

•   Avoid caffeine ( coffee, tea etc ) in the evening.

•   Avoid excessive smoking in the evenings.

•   Avoid Abuse of drugs.

SIMPLE  SLEEP INDUCING TECHNIQUE

Sleep control is a mental technique that you can use to enter normal physiological sleep any time any where WITHOUT USE OF DRUGS.

FOLLOW THE FOLLOWING STEPS :

Lie down in your bed, close your eyes and gradually guide your mind to deeper levels of relaxation slowly, from level 3 to 1. Once at level 1, use the sleep control mental technique. Once at level 1, you will visualize a chalkboard. You will mentally have chalk in one hand and an eraser in the other. You will mentally draw a large circle on the chalkboard. Then you will mentally draw a big X within the circle. You will then proceed to erase the X from within the circle starting at the center and erasing towards the inner edges of the circle being careful not to erase the circle in the least.

Once you erase the X from within the circle, to the right and outside of the circle you will write the word " Deeper ". Every time you write the word " Deeper " you will enter a deeper healthier level of mind in the direction of normal natural healthy sleep.
You will then write a big number 100 within the circle: then you will proceed to erase the number 100 being careful not to erase the circle in the least. Once the number 100 is erased to the right and outside
of the circle you will go over the word " Deeper ".
Every time you go over the word " Deeper " , you will enter a deeper healthier level of mind going in the direction of normal natural healthy sleep. You will continue using numbers within the circle on a
descending scale until you enter a normal natural healthy physiological sleep.
Whenever you enter sleep with the use of sleep control, you will awaken at your customary time or you can remain asleep for as long as you desire and when you awake feeling fine and in perfect health.

ATTENTION PLEASE !!!

It is important that you mentally draw a large circle NOT a small one.

You should make the numbers in the circle large right to the edges of the circle.

Then erase them carefully paying attention to details. If you are paying close attention to details like this, you will not be thinking of the day's problems and letting them keep you awake. In fact, what you will be doing will be boring, so boring that you will go to sleep rather then keep doing it.

If your attention wanders and you forget what number you are on, that is alright just start again with any number. If you feel that the technique may not be working properly for you, review the instructions and make sure you are exactly doing it the way you are supposed to.
Perhaps you are not erasing completely, for instance. Be sure you use this technique exactly as it was designed to be used; after you are successful with it, you can start experimenting to see if you can find a variation that works better for you. At first you may need to go through quite a few numbers before you go to sleep but the next night you will go to sleep more quickly. Eventually you will be able to go to sleep in only a few moments with this technique. IT WILL BECOME VERY EFFECTIVE FOR YOU IF YOU PERSIST AND STICK WITH IT UNTIL YOU SUCCEED.

PRINCIPLES OF SLEEP HYGIENE

• Sleep and rise at about the same time daily.

• Discontinue CNS acting drugs and beverages at night which contain nicotine, caffeine and stimulants.

• Avoid day time naps.

• Establish physical fitness by means of regular exercise daily.

• Avoid evening stimulation by substituting relaxed for television.

• Eat at regular times daily and avoid large meals near bedtime.

• Practice evening relaxation routines such as progressive muscular relaxation or evening prayers.

• Maintain comfortable sleeping conditions. 

Special Thanks to:

DR. MUHAMMAD UMAIR

SOURCE;

PROF. DR. MUWADAT HUSSAIN RANA

Posted in: PSYCHIATRY