Do you take lot of time in sleeping after the final lights out at night? Do you feel that even when you are half sleep your mind is running like a mixer grinder? The first step to control this is to understand why this happens.
“Anxiety is the excess of the future in your present.”
There are some reasons for this to happen, maybe you believe that it is best to look for a solution to the problems now that you are lying down, which doesn’t usually work, or you are very afraid of what will happen like having a live performance for several people or a serious meeting with several problems to solve.
Deep down, two things are happening in your mind:
- You are afraid of something that you will feel the next day, such as an important event, talking to investors or making a difficult decision.
- You know that you will feel great pleasure soon, like making a lot of money or making your dream trip, and that is why you cannot sleep with so much anxiety.
There are people who are not bothered by this, they have emotional control because they have already gone through similar situations or prepared themselves a lot.
The problem is not in the activity but in your mind, what matters is how and how much pain or pleasure you relate to the activity.
It would take a huge article on neurolinguistic programming for you to understand your physiology and have more emotional control, for that I recommend the book Awaken Your Inner Giant, by Anthony Robbins.
But, you don’t need to read the entire book just to learn to control some of the anxiety and sleep better, I brought here what I call mental hacks, they are specific techniques for sleep, they are fast and practical and involve self hypnosis and visualization.
Daily practice can bring good results in the quality of your sleep.
Tip # 1. Arrange your Bedroom
Prepare your room, make the bed, blankets and adjust the temperature, lie on the bed and curl up.
Look for a few minutes for your best position, and start a deep breath. Now you start the process, with a slow and deep breath imagine that you are under a shower, little by little the water is falling and filling the place.
As you watch your feet get under the water, feel them relax. Do not allow the thoughts to take away your concentration, calm down and continue the exercise.
Imagine water rising to your head for 10 minutes, if you don’t sleep until then you can stop the exercise and just concentrate on breathing.
Tip # 2. Breathing through the foot
Being in bed and prepared for sleep, imagine that your nose is on your foot and you breathe there.
That way it will be easier to concentrate on breathing and eliminate thoughts.
Tip # 3. Sleep Field
Imagine that around you there is a field that protects you, it is where you sleep and reach heavy sleep, being there you are away from any problem.
Focus on adding color and size.
Tip # 4. Unrolling the tension
This is my favorite, think that you have a ball of thread and it has the size of the tension that remains in you.
Take the end of the line and throw the ball, concentrate on it by rolling across the floor and gradually losing its size.
As this occurs, feel your tension decrease along with the size of the ball until it becomes a stretched line.
Tip # 5. Dim the light
Being lying down and with the lights off you will now do the same in your mind …
Imagine that you have a strong light on, representing the approaching sleep, start to decrease it slowly until it gets completely dark.
After that, take the noise of the thoughts that disturb you and gradually reduce their sound.
Tip # 6. Transform objects
First imagine any object, like a candle, and then slowly modify it until it becomes something else, for example, a tree.
Around 15 – 20 transformations your brain should be ready to sleep.
Tip # 7. Meditation
It can be done before bed or during the day, sitting on a chair or on the floor, you can concentrate on breathing, feeling the air entering and leaving your nose for 5 minutes.
The practice of meditation is very useful to decrease emotions and keep you calm.
These are some techniques for you to fall asleep faster, now it’s up to you, select one of them and practice every night.