Think "sleep" and you're suddenly snoozing. This sounds like the perfect solution, as long as you're safely in your bed at 2 a.m. and no one's making demands on you to change a diaper or let the dog out. But if no one's disturbing your sleep at night, and you're still not asleep, then the thought of instantly entering dreamland sounds like an unattainable fantasy.
Actually, Tibetan monks and Indian yogis have been able to sleep soundly for thousands of years. How? They harness the mind to promote relaxation and visualization. Add a little psychology to the mix, and you may have the formula for eight to ten hours of sleep. We suggest the following techniques for a good night's sleep.
BEFORE BED
Prepare the place where you will sleep. Turn off the computer or television in your bedroom. Completely darken the room. Adjust the temperature so that your bedroom is cool. Make sure your mattress is comfortable.
Put on your favorite pajamas or nightgown. Sip a cup of herbal tea, such as valerian or chamomile. Make sure kids, pets and any other household members are in bed. Read a few pages of that Tom Clancy thriller. If you do watch television, limit the viewing to Leno or Letterman's opening jokes.
Slip beneath the covers. You can start your relaxation technique now, or later if you can't fall asleep on your own.
BEGIN:
You can start with progressive relaxation. Lie in bed and clench your right fist until you can't squeeze any longer. Hold for ten seconds, then release instantly. The tension drains from you body through your right hand. Your right hand will feel limp and loose. Repeat with your left hand and feel remaining tension leave your body. Afterwards, tense your arms with elbows bent. Hold for just a moment, and then let your elbows go loose so that your arms melt into the mattress. Slowly tense and relax your entire body one section at a time, from your forehead to the soles of your feet. This is supposed to leave you loose, languid and receptive to sleep.
The physical tension is only one part of the equation. The mental tension and the worry of "will I fall sleep" can bring that tightness in your jaw back immediately. Specialists suggest that you imagine a time when you absolutely had to stay awake. Think of cracking the books during that all-nighter for your biology exam in college, or reviewing before a huge trial at your law office (think round-the-clock coffee), driving a semi truck at night, or nursing your baby through a night of colic. Remember the weariness and the fight to keep your eyes open. At that time, you could not give in to your urge to fall asleep. Now, you remember the sheer exhaustion and you begin to doze. Concentrate on the memories, imagine yourself in that situation again, and this time, give yourself permission to enter dreamland.
If this doesn't work, try our solution. Imagine yourself becoming a huge blanket. You are tightly rolled and stiff. Now, someone starts to slowly unroll you. You resist at first, but then you slowly feel yourself unrolling, unwinding, until you completely lie down. You are loose, soft, and completely comfortable. You lay on the bed and you rest completely. Surprise-the blanket is now covering you. Become aware of the sheets and actual blanket, if you use one. They wrap you and they keep you warm. You are safe, you are comfortable, and you can now go to sleep.