18% of American adults complain to their doctors that they are tired and can not get enough “quality” sleep. Over 50% of the population has occasional problems: getting to sleep, staying asleep, or feeling rested upon awakening. Sleep medication is a best selling product. Tired workers make mistakes, get injured, and have accidents. We have a tired, maybe “sleepy” population. There are some simple but powerful things that you can do to minimize insomnia in your life.
Here is a great technique which is very relaxing. Especially useful if you have difficulty getting to sleep or you awaken during the night.
50 to 1 Countdown
As the name implies you count backward from 50 down to 1. The difference is that you count “1,2,3” between every number. So the counting goes: 50, 1,2,3, 49, 1,2,3, 48, 1,2,3, 47, 1,2,3, 46, 1,2,3,…… etc.
Your mind will be busy with these numbers and then get bored with the counting so that it will go to sleep (or back to sleep.) With an even pace this takes about 3 minutes to get down to 1, if you get that far. Some people can get to 1, but the second time through this counting they usually drift off.
This breathing/counting technique can be combined with a few simple changes that will compliment to effectiveness of this exercise.
• 1. Reduce, or better still, eliminate caffeine, even that one cup in the mourning. Many people are sensitive to caffeine, even a small amount. De-caf is an alternative.
• 2. Regular exercise will help, but not just before bedtime. Give it at least an hour, better 2, before bed.
• 3. Do not eat a big meal with 2 hours of bedtime, because this can get in the way of good sleep.
• 4. If all else fails, consider getting, and using, a guided relaxation on CD to help you to relax and to fall asleep. You will also benefit from a better quality of sleep.Try this. It can really work well for you.Please take good care of yourself.
L. John Mason, Ph.D. is the author of the best selling “Guide to Stress Reduction.” Since 1977, he has offered Executive Coaching and Training. www.dstress.com
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