If sleep is something you struggle with, these relaxation techniques should help you.
Try one of the simple exercises below:
Guided Imagery
Guided Imagery allows you to focus your attention on a story or image so that you feel you’re there enabling you to let go of your worries. Begin to visualise a memory, story or scene that made you feel happy and calm. Begin to create this scenario in your mind and visualise all the details of your image or story and paint a scene in your mind. The idea is that you continue to focus your attention solely around the story and not on your worries.
It could be a favourite family holiday, a walk in the park, a happy memory; something that made you feel calm, or excited. As you continue with the guided imagery, continue to focus on the story. If your mind begins to drift, acknowledge and let go of any unrelated thoughts or worry. With practice this technique will get easier.
Breathing Exercises
Again, if you have trouble sleeping, breathing exercises can help. First close your eyes and concentrate on your breathing, and make yourself aware of the air entering and leaving your nose or mouth. Visualise the flow of air as it passes through your mouth, airways, down into your lungs, and back out again.
Visualise your breath reaching your forehead, neck, shoulders, and arms and then as you exhale, feel the tension leave that part of your body. The more you practice the above sleep exercise techniques, the more in control of your sleeping you will become. This should work as part of a healthier lifestyle, including switching off technology at least an hour before bedtime.
I associate my sleep problems with particular issues hanging over my head. Stuff that makes me beat my pillow most of the night.
Great information Ilana, this blog is very helpful.
Thanks Tim. Yes, you're not alone. Ditto on your thoughts. If I can't sleep it's usually got something to do with an issue I thought I thought I was okay with, that my mind is telling me, I'm clearly not okay with it.
Having Autism makes sleep worse because I have to be sure my issues are cleared. But stress is the biggest reason for non-sleep.
Whatever our reason is for not sleeping, it is important we get our fair quota of sleep. Sleep deprivation which is a thing, allows illness in through the back door.
I get to sleep easily, but often wake up during the night and then my brain is working at 100% instantly, so it takes ages to get back to sleep again.
I do have a good imagination so maybe your Guided Imagery suggestions will help.
Where you have a good imagination, due to emotional impairments, I have no imagination so Guided Imagery won't work for me, but yes it would be good to give it a go.
Anything that helps us get back to sleep has go be a good thing. I do think though, our lifestyles and stress levels are the reason why we don't sleep.
Change those and you will sleep better. A crossed word, a bad day at work, a miscommunication can all be reason for a bad night's sleep.