Practise relaxation
It’s easier to fall asleep if your body has learned to relax. You may have your own tricks to relax - feel free to use them. A hot bath or shower in the evening works for some. Hot water relaxes the muscles and reduces the flow of stimulating hormones in the body.
Breathe with your stomach
This means that you consciously move your breathing from your chest to your stomach. This method helps lower the stress level in your body. Proceed as follows:
- Sit in a comfortable chair with good support for your back. You can also lie on your back with slightly bent knees.
- Breathe calmly through your nose.
- Place one hand on your chest and the other on your stomach. Try to get the hand on your stomach to move more than the one on your chest by tightening your stomach as you inhale. This gives your lungs more room to expand and the air flows in more easily by itself. Release the tension in your stomach when you breathe out. Your stomach is then flattened and the air automatically flows out of your lungs.
- Feel your hand on your stomach moving up and down as you breathe in and out. Keep breathing this way for a few minutes – as long as it feels comfortable and you feel relaxed.
- Remember to try to breathe with your stomach any time during the day, for example when you’re on the bus, when you’re in a queue at the grocery store, or a couple of times a day when you’re at school or at work.
Sleep techniques
There are different techniques for falling asleep more easily. You can use the stomach breathing technique or imagine an inner picture.
Using breathing to fall asleep
Use stomach breathing as above. Breathe calmly and evenly with one hand on your stomach – feel your hand moving up and down. Keep your thoughts on your breathing and feel yourself relax. Try to count each breath. Count to ten breaths and then start again. Try to do this for about ten minutes (without looking at your watch, make an approximate estimate).
Using an inner picture
Think of a picture that feels positive and calm to you. It can be a nice memory, a summer trip, a forest walk, something that you associate with peace and quiet. Do this every now and then during the day to prepare yourself for the night.
Think about the picture when you go to sleep and try to focus your attention on it. If other thoughts come up, don’t worry about them, just let them pass. Keep focusing on your inner image. Try to feel the calm and harmony that the picture gives. Try to do this for about ten minutes (without looking at your watch, make an approximate estimate).
Try the recommended methods for 14 days before moving on to sleep school step 5. You should also continue to keep a sleep diary.
