Three Techniques to Quiet the Mind and Fall Asleep Fast
The most common reason for not falling asleep easily is having racing thoughts or a noisy mind. When constantly rethinking of our day or reliving difficult experiences, it is impossible to fall asleep. Furthermore, when we finally fall asleep in such a state, we are likely to wake up easily.
Here are three easy techniques that will help you fall asleep fast.
Technique #1: Progressive Relaxation
Progressive relaxation has been around for a long period of time, and generally addresses moving your attention throughout your body from head to toe while relaxing individual muscles as you go along. This is an exercise that anyone can do at any given moment in time.
Simply scan with your awareness over your body, begin from top to bottom until you reach the desired experience of relaxation. All you have to do is go from one part of the body to the next, asking it to relax in a soothing voice. Don't forget to go from head to toe, relaxing every part including the limbs, shoulders, stomach, neck, face, eyes, and (very important), your jaw.
It may be helpful at first listen to a prerecorded session of progressive relaxation so that you can be clear on the guidelines of the process.
Technique #2: Positive Aspects
Many times we are stuck thinking about a negative situation or a bad moment we had. Or we are obsessing about some conflict or other source of unhappiness. This can stand in our way of falling asleep.
The way to handle this is to either think of what good can comes out of each of the negative situations, or recall a negative situation while inserting some humor in it. Make the upsetting figures wear costumes, talk in funny voices, or do silly things.
This is a simplified technique learned from Anthony Robbins, which helps you move on from all sorts of negative scenes, and let them go.
Technique #3: Breathing for comfort
Lay down in bed and placed both hands on your abdomen. As you breathe in, just before you have reached the peak of your inhalation you lightly pressed the palms of your hands onto your abdomen. Hold on the count of three, and then exhale slowly. You do this for three cycles.
These quick and easy techniques will help you settle down, let go of whatever is bothering you and bring the peacefulness necessary to get to sleep fast. What you go to sleep in this state of mind, you will also sleep better and have better dreams.
Here are three easy techniques that will help you fall asleep fast.
Technique #1: Progressive Relaxation
Progressive relaxation has been around for a long period of time, and generally addresses moving your attention throughout your body from head to toe while relaxing individual muscles as you go along. This is an exercise that anyone can do at any given moment in time.
Simply scan with your awareness over your body, begin from top to bottom until you reach the desired experience of relaxation. All you have to do is go from one part of the body to the next, asking it to relax in a soothing voice. Don't forget to go from head to toe, relaxing every part including the limbs, shoulders, stomach, neck, face, eyes, and (very important), your jaw.
It may be helpful at first listen to a prerecorded session of progressive relaxation so that you can be clear on the guidelines of the process.
Technique #2: Positive Aspects
Many times we are stuck thinking about a negative situation or a bad moment we had. Or we are obsessing about some conflict or other source of unhappiness. This can stand in our way of falling asleep.
The way to handle this is to either think of what good can comes out of each of the negative situations, or recall a negative situation while inserting some humor in it. Make the upsetting figures wear costumes, talk in funny voices, or do silly things.
This is a simplified technique learned from Anthony Robbins, which helps you move on from all sorts of negative scenes, and let them go.
Technique #3: Breathing for comfort
Lay down in bed and placed both hands on your abdomen. As you breathe in, just before you have reached the peak of your inhalation you lightly pressed the palms of your hands onto your abdomen. Hold on the count of three, and then exhale slowly. You do this for three cycles.
These quick and easy techniques will help you settle down, let go of whatever is bothering you and bring the peacefulness necessary to get to sleep fast. What you go to sleep in this state of mind, you will also sleep better and have better dreams.
