“And if tonight my soul may find her peace in sleep, and sink in good oblivion, and in the morning wake like a new-opened flower then I have been dipped again in God, and new-created.”
Almost everyone experiences sleeplessness at some time in their lives but for those with persistent insomnia the effects on their mental and physical well-being can be extremely damaging. And we’re not just referring to an insignificant minority. Some estimates suggest that a quarter of us suffer and it is one of the top three health topics that men search for on the internet.
There’s sound advice from the experts about good sleep habits. We all know about the effects of caffeine and alcohol on sleep and reducing stimuli that could interfere with sleep like TVs, smart phones, tablets and laptops, anything that could keep you awake, is recommended.
Too worried about not getting enough sleep to sleep? It’s a very common problem. How we think about sleep affects our ability to sleep, whether it is anxiety about how much sleep we think we should have compared to how much we are getting or the belief that once we’re woken we’ll never be able to get back to sleep. These kinds of thoughts disrupt sleep, but they can be changed.
Our experience confirms the medical evidence that insomnia is often related to some other problem such as anxiety, depression or chronic pain. However, there is a lot you can do to help to reduce your sleeplessness which will in turn help to alleviate any connected emotional or psychological issues.
Recent research by insomnia expert Ramedevi Gourineri suggests that insomniacs are hypervigilant during the day and that by practicing deep relaxation techniques during the day as well as at night, the quality and quantity of their sleep can be significantly improved.
So if sleeplessness is your problem, here is a relaxation technique to practice during the day, when you close your eyes at night and if you awake during the night.
Take five deep breaths to the count of 4. Breathe in, 2, 3, 4, breathe out, 2, 3, 4. Now relax your body bit by bit starting with your feet. Focus your attention on them and breathe into them, 1, 2, 3, 4, and release, 2, 3, 4. Now relax your ankles and so on moving slowly up your body breathing into each part until it is fully relaxed.
(Remember to take time to do this during the day as well as at night.)
Here are some tapping phrases to help you to release thoughts which could hinder your sleep. Reminder phrases are underlined.
Even though I will be stressed and tired if I don’t get 8 hours sleep, I accept myself anyway and am grateful for the time I do sleep.
Even though I know that I won’t be able to get back to sleep once I wake, I now choose to progressively relax and return to sleep quickly and easily.
Even though I just can’t relax, I don’t know how, I choose to try by breathing slowly and deeply.
Even though I can’t sleep, I deeply and completely love, forgive and accept myself anyway.
Jocelyn and Kristina at Trance-Formed