Originally Posted by Bimmerbill
Thanks, I may try another sleep aide. Now that the weather is getting better, I am going to try to exercise more. And worry less.
I want to learn some calming/meditation techniques I can incorporate into my bedtime routine. Anyone have any resources that worked to teach something like this? I have about 0 time available, so a quick reference quide or maybe an audio book I can listen to while commuting would be ideal!
Some techniques that have worked for me in the past:
- Progressive muscle relaxation: start at your feet. tighten as hard as you can. Relax. Now tighten your feet and calves. Relax. Next, feet, calves, thighs. Relax. Continue upward alternating between contracting and relaxing until you include your entire body - including your face. This exercise often releases much tension in the body and helps you to relax and fall asleep. Take your time and don't rush the process.
- Visualization: Imagine a small particle in the air you are breathing in. Visualize it going into your nose, down your throat, into your windpipe, into your bronchioles, then all the way into the little tiny airsacs of the lungs. Do this all with one inhalation. Then, imagine that particle coming all the way out through all of those passageways. Repeat until the deep breathing allows you to drop off to sleep.
- Distraction from thoughts: Using the alpabet, start at letter "A" and think of a word to describe something positive about yourself (or maybe your daughter). Proceed all the way through the alphabet. If you are interrupted by a worrisome thought - don't panic - just move back to your alphabet exercise. You will often drop off to sleep in the middle of the alphabet (hopefully).
Hope this helps!
less stuff, more time
(48, married; DH 52. I am fully retired as of 2015 (well ok, I still work part-time but only because I love the job and have complete freedom to call off if I want to travel with hubby for work), DH will fully retire 2018 when he turns 55 to access 401K penalty-free)