• FALLING ASLEEP EASILY

  • FALLING ASLEEP IS QUITE HARD?

    YOUR MIND WON'T COME TO REST IN BED?

  • THIS IS A SLEEP DISORDER

  • Everyone has experienced it at least once: falling asleep takes more than half an hour or does not work at all. If this happens for more than a month or several times a week, it is referred to as a sleep disorder. In the long run this will be a stress factor for your everyday life.

    The causes are manifold. They can be physical, mental and / or emotional and elevate the level of stress further. The mental causes can be very persistent, if the thoughts revolve around a thing or your mind simply does not want to stop thinking and wants to be quiet.

  • THOUGHTS IN MOTION

  • When it comes to the mental level, for example, unresolved issues, conflicts or other situations that involve change can keep our thoughts busy.

    The thoughts are in motion.

    The need when you are about to sleep is: rest.

    I want to compare the circling thoughts or movement of the mind, which prevent you from falling asleep, figuratively with a wild horse. It does what it wants to and jumps wild - as long as it is not directed by anyone else. Taming a wild horse will take time and development.

    It is the same mechanism with the obstructive thoughts before the longed-for sleep. To tame them, it takes you to steer and also some time, so you will be able to develop a good way to fall asleep again.

  • THIS MIGHT HELP YOU

  • There is a simple technique that helps to center your diffuse thoughts and let them settle down.
    In a book by Thich Nhat Hanh, I discovered this simple technique a few years ago and passed it on in my yoga classes to participants during the final relaxation and shared it with friends and work colleagues as well, when we talked about problems in falling asleep. Many have confirmed that this simple technique has helped them very well.

    Try this when falling asleep is difficult for you the next time.

  • A TECHNIQUE TO FALL ASLEEP BETTER

  • Is falling asleep difficult? - Count your breaths!

    OBJECTIVE: It's all about counting your breathing - in the best case until you fall asleep.

    Count as many times as you can up to "10". If your mind wanders elsewhere meanwhile, just start again at 1.

    INSTRUCTIONS: Find a comfortable lying position. Then close your eyes. Pay attention to your breathing and let your breath come and go - observe it.


    COUNT YOUR BREATHS

    A full round of 10 breaths looks like this:

    1. Inhalation = 1

    1. Exhalation = 2

    2. Inhalation = 3

    2. Exhalation = 4

    3. Inhalation = 5

    3. Exhalation = 6

    4. Inhalation = 7

    4. Exhalation = 8

    5. Inhalation = 9

    5. Exhalation = 10

    (then start from 1)


    VARIATION: In addition to the number you count in your thoughts, you can add to whether you inhale or exhale. For example, by saying in your mind "1 - I breathe in" or "2 - I exhale" to keep your attention on your breathing.


    Monotony bores your brain and will make you tired.


    The success of the exercise is determined by your attitude towards the exercise and your will to execute it. If it does not work at once, try it on 5-10 other occasions! If you do not like the exercise at all, save your time and try a different way!