World Sleep Day is happening once in a year, on March 14th. But do you also manage to sleep well all the rest of the year? Better than complaining, you can give these mental view methods a try to find out which works best for you.
Alpha waves technique to help you get asleep more easily.
This method will program your mind to put you in the mood to get you inside the first sleeping cycle. Sleeping goes through five cycles which keep repeating in the same order until wakeup.
-Lay in your bed. Inhale, exhale, while visualizing the number “3”. Do this three times. Inhale, exhale, while visualizing the number “2”. Do that three times. Breathe in and out who visualizing the number “3” three times again. Then, count from 10 to 1.
You brain is now in a cerebral alpha waves mode, ready to arrange your day: you will be asking the wise part of your mind to organise what happened during your past day and suggest it to recall it again the next morning when you wake up.
Now you want to get asleep in alpha waves mode: imagine yourself standing in front of a blackboard on which you will be writing with one hand and erasing with the other hand. Draw a circle a circle with a cross inside. Then erase the cross starting from the outside of your circle. Write the word “Deeper” next to your circle.
Then, write a 100 inside your circle. Erase it while writing “Deeper” next to your circle.
Now, write 99 inside the circle before erasing it while writing “Deeper” next to your circle. Keep counting down this way until falling asleep. Isn’t that better than counting sheep?
The glass of water technique to solve a problem
I have this one recommended for people who can’t get asleep because they get to think too much. Instead of just thinking again and again about your problem without ever getting a solution, try this.
-Grab a nice glass of water and put it on your bedside table.
-Get yourself in the alpha waves mode (scroll up to the precedent exercise) and ask your wise side to find a solution to your problem.
-Before sleeping, drink a half of your water glass.
-On wake-up, you should have the solution. To anchor it definitely, drink the rest of your glass.
Still no solution? Some advice or solutions elements should pop up the next days.
Restart this technique until things get clearer.
The Mantra technique, or self-suggestion to sleeping well.
Do you think too much? You can calm yourself by repeating a word or a sentence which will “flush out” all the negative thoughts which keep you awake.
First, you can put yourself in alpha waves mode. Then, say a positive word or a phrase that will help you relax. For instance: “I’m feeling fine, I’m feeling serene” or “I’m relaxed, and ready to have a good night”.
The remote control to swipe off all dark thoughts
If something wrong happened during the day and that refrains you from falling asleep, use the remote control technique.
-Imagine a big screen on your wall
-Project a playback of the event on the screen
-Change the color, luminosity, intensity and size of the record of the scene you’re imagining
-Attach a musical background you like to the scene until it becomes a very little chad. Now imagine this little chad floating away from you and heading to the moon. You can now sleep like a baby.