Xivii
caterpillar feet
I've come across many people on smashboards who have trouble sleeping at night and lately I have been thinking a lot about it. The main reason I think a majority of people have a hard time sleeping is because they have to much on their mind. (Things you want to do, should of done, talking with someone,etc.) I believe it is extremely important to get to get into a relaxing mood before you attempt to sleep. Usually when you go from doing an activity (especially activities which get you hyped and things such as IM and addictive games) directly to bed it is much more difficult to get to get your mind relaxed. Something I find useful is to do something more relaxing before you go to bed or after being involved in a lot of activity. Things such as reading in bed......... Really. Reading something that's not TOO interesting but still catches your interest in my opinion is one of the best ways to help you sleep. A lot of people don't usually take out the time to just randomly read but doing so just before you attempt to sleep can be really affective. It changes your focus from your day time activities into something else (usually which you can dream about) as well as relaxes your body since you are pretty much remaining still.
Of course simply reading may not always help you to get sleep at night. There are many things which affect the way you sleep. I found these tips from a website about how to get better sleep at night. I find a lot of it very useful and very true. If your having trouble sleeping at night I recommend looking through this. Try applying some or all of these things to your day/nightly routine, see what works for you.
I personally don’t have much trouble sleeping, but when I do it is usually because I have something on my mind or am anxious about something. Here’s a few tricks/techniques that I’ve found to be affective when I’ve had trouble sleeping:
Reading- like I said before, reading in bed can be an extremely affective way in helping you get to sleep.
Meditative Techniques- Stretching and breathing is always a good way to help you relax. Here’s a breathing technique that I’ve found useful. Though I have only tried it once.
Quoted from “Relaxation techniques” Deep Breathing
-By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.
1. Lie on your back.
2. Slowly relax your body. You can use the progressive relaxation technique we described above.
3. Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
4. Hold your breath for a second or two.
5. Then quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you find yourself getting dizzy, then you are overdoing it. Slow down.
8. You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
9. You can continue this breathing technique for as long as you like until you fall asleep.
The Word-Chain Game - This is a game I use to play with my younger siblings, and sometimes still do. There hasn’t been one time I have played this in bed and have not fallen asleep to it. If you’re sleeping in a room with another person try playing this game and see if it works for you. Basically what you do is pick a category and then name words from that category. Each following word has to begin with the last letter of the previous word. For example: The category is animals. Player 1 says cow, player two says woodpecker, player 1 says rat, player 2 says tiger, and so on… The first player unable to think of a word is the loser. The same word can’t be used twice. If you try this make sure you are in bed with the lights and everything off. Because your mind is focused on coming up with the next word you aren’t thinking about the day’s activities/worries, etc.. Once you get further in the game it becomes more and more difficult to think of the next word so eventually during the process of thinking you will fall asleep. *Note sometimes it could take a few games. Sometimes it may not even work at all*
Counting Sheep- This classic trick can actually work. Although it isn’t always very affective, when it does work you find yourself sleep in minutes.
If you try some of these let me know how it works out. If you have any more ideas on getting better sleep feel free to share.
Of course simply reading may not always help you to get sleep at night. There are many things which affect the way you sleep. I found these tips from a website about how to get better sleep at night. I find a lot of it very useful and very true. If your having trouble sleeping at night I recommend looking through this. Try applying some or all of these things to your day/nightly routine, see what works for you.
*People with Chronic Insomnia have an even greater difficulty going to sleep. It sometimes takes more than relaxation. Each individual is different. Usually there is a much deeper reasoning to why people with Chronic Insomnia have trouble sleeping.*helpguide.org said:
I personally don’t have much trouble sleeping, but when I do it is usually because I have something on my mind or am anxious about something. Here’s a few tricks/techniques that I’ve found to be affective when I’ve had trouble sleeping:
Reading- like I said before, reading in bed can be an extremely affective way in helping you get to sleep.
Meditative Techniques- Stretching and breathing is always a good way to help you relax. Here’s a breathing technique that I’ve found useful. Though I have only tried it once.
Quoted from “Relaxation techniques” Deep Breathing
-By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.
1. Lie on your back.
2. Slowly relax your body. You can use the progressive relaxation technique we described above.
3. Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
4. Hold your breath for a second or two.
5. Then quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you find yourself getting dizzy, then you are overdoing it. Slow down.
8. You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
9. You can continue this breathing technique for as long as you like until you fall asleep.
The Word-Chain Game - This is a game I use to play with my younger siblings, and sometimes still do. There hasn’t been one time I have played this in bed and have not fallen asleep to it. If you’re sleeping in a room with another person try playing this game and see if it works for you. Basically what you do is pick a category and then name words from that category. Each following word has to begin with the last letter of the previous word. For example: The category is animals. Player 1 says cow, player two says woodpecker, player 1 says rat, player 2 says tiger, and so on… The first player unable to think of a word is the loser. The same word can’t be used twice. If you try this make sure you are in bed with the lights and everything off. Because your mind is focused on coming up with the next word you aren’t thinking about the day’s activities/worries, etc.. Once you get further in the game it becomes more and more difficult to think of the next word so eventually during the process of thinking you will fall asleep. *Note sometimes it could take a few games. Sometimes it may not even work at all*
Counting Sheep- This classic trick can actually work. Although it isn’t always very affective, when it does work you find yourself sleep in minutes.
If you try some of these let me know how it works out. If you have any more ideas on getting better sleep feel free to share.
