Progressive muscle relaxation (PMR) produces a calming effect by gradually tensing and releasing muscles throughout the body in conjunction with controlled breathing. Visual thinkers who can easily recall past scenes full of detail are ideal for using imagery as part of their relaxation before bed. Before you actually use the Military Method or 4-7-8 Breathing, you should check what you can optimise in your bedroom for soundless sleep. By addressing the underlying causes and making simple changes to your daily habits and sleep environment, you can put an end to the frustration of insomnia and finally get a good night’s sleep.
Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. These techniques rely on the use of mental imagery to create a sense of well-being in the body that can relieve stress and help you fall asleep. Visualising a peaceful image from your past with all its details draws your attention to yourself to promote relaxation. Even though they are called “natural”, you should be aware that sleep aids have side effects and may conflict with other medications or vitamins you are taking.
The following methods are all ways to achieve these core elements so you can fall asleep peacefully. The American Academy of Sleep Medicine recommends that you stop drinking caffeinated beverages at least six hours before bedtime. Often, changing the habits that exacerbate insomnia is enough to overcome insomnia altogether. It may take a few days for your body to get used to the new habit, but once you do, you will sleep better.
So instead of watching TV or spending time on your phone, tablet or computer, choose another relaxing activity, such as reading a book or listening to soft music. You count the hours until the alarm clock rings, add up the hours you have slept so far, subtract them from eight and fret that none of this can lead to a good night’s sleep. Once you are comfortably in bed, try one of these techniques to help you relax and gently drift off to sleep. If you have tried various self-help techniques without success, you should make an appointment with a sleep doctor, especially if your insomnia is severely affecting your mood and health.
Sleeping pills cannot cure your insomnia. In the long term, they can even make insomnia worse. Prescription sleeping pills may provide temporary relief, but it is important to understand that sleeping pills are not a cure for insomnia.
