Sometimes falling off to sleep can seem impossible. People use a range of techniques – from counting sheep to doing alphabet games!
If you feel like you don’t know what to do, or have tried other methods but they are not working for you any more, then read on.
In this blog, Dr Lindsay Browning describes two tried-and-tested techniques, that you may not have heard of, but her clients have reported as being very effective.
Two ways to help you fall asleep quicker
Technique 1 – Repeat the word ‘the’
You might be thinking that I am going mad! However, this is both an easy and extremely popular technique with my clients.
It is very simple and, perhaps, why it is a remarkably effective technique.
How does it work?
It works to stop those persistent nagging thoughts that run through your head while you are trying to get to sleep.
So, what do you need to do?
Simply repeat the word “the” inside your head about every two seconds, until the unwanted thought disappears. Really concentrate on the word.
The reason we use the word “the” is because it has no negative connotations; it is a neutral word.
Saying the word “the” in your mind over and over again disrupts the unwanted thought, because it is almost impossible to hold two thoughts in your head simultaneously.
It’s as simple as that!
Technique 2 – Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that you can use any time of day when you would like to relax, but especially in bed, as you are trying to fall asleep.
It works either at the start of the night or when you want to get back to sleep after waking, during the night.
So, what do you need to do?
The technique involves slowly moving up your body from your feet to your head and progressively tensing and then relaxing different muscles. Start with your toes and move upwards.
For example, start by scrunching up your toes for a few seconds, before relaxing them. Then, move up to your ankles – tense and release.
…Keep going slowly, muscle by muscle, up your legs, parts of your torso, your hands, your arms, your shoulders, until you reach your head. Lastly, you can really scrunch up your face, and then release.
This is a great way of relaxing your whole body, as well as giving your brain something to concentrate on – distracting you from any worries or the busy chatter in your head.
Again, my clients report that it can work really well – helping your whole body to relax and feel relieved.
More help falling asleep
Give one of these two techniques for falling asleep a try tonight. I’d love to hear how you found them.
If you try these, as well as other methods, and they are just not working, or, if you are able to fall asleep, but find yourself waking in the night or waking earlier than needed consistently, then you may need further support.
Check out my book Navigating Sleeplessness for more advice, guidance and tips on falling asleep and staying asleep, as well as getting better quality sleep, overall.