neontiger4
Member
22 messages
joined Dec 2011
So, here’s that little bedtime wind-down routine I promised one of you guys earlier.
I basically mix some relaxation techniques I picked up from a yoga class with a bit of visualization from a book I read ages ago. Usually, I go for the "lite" version, but if I’m really struggling, I dive into the full routine. Since we’re here, I might as well write out the long one.
First, I lie on my back and get super comfy. You can try to imagine putting all your worries into a box and tucking them away safely—though personally, I don't do that, because then I just end up thinking about the worries themselves... instead, I just imagine a door opening and stepping right into this perfect, peaceful landscape I’ve dreamed up. You really have to let your imagination run wild here. Picture somewhere you actually love being, something that makes you feel genuinely excited. Like, you’re actually looking forward to lying down because you know you get to hang out in this mental paradise for a while. 🙂 You try to catch the sounds, the temperature, the scents of the place. Visualize the colors and everything. Then, in this perfect little spot, you settle onto your favorite lounge chair—could be a bed, a hammock, a cloud, an air mattress... honestly, whatever weirdly comfortable thing you want. Now comes the yoga part:
Slowly, part by part, you relax your body while breathing deeply—inhaling and exhaling, no rushing allowed. So, you breathe in, focus on your left toes, exhale, and let them go limp. Then move to the feet up to the knees, then the knees to the waist, then the stomach, lower back, upper back, hands, forearms, shoulders, neck, jaw, ears, forehead, eyes, eyebrows, and finally the top of your head. Just steady breathing, no rushing, just letting each part of you drift off. And then, hopefully, you drift right into sleep.
One big tip: you have to accept upfront that annoying thoughts *will* pop up while you’re trying to relax. Your brain is going to wander back to your stresses. The trick isn't fighting them; it's how you handle it when they show up. Just acknowledge the thought exists and then let it go immediately. Don't dwell on why it popped into your head—just release it. Imagine it’s a helium balloon drifting high into the sky, or maybe it just evaporates... whatever works. Then, gently bring your focus back to wherever you left off in the exercise. It gets easier to ignore the noise over time, though at first, it feels like a constant battle. Personally, I’ve designed my mental getaway to be so vivid and cozy that I actually look forward to bedtime.
Also, I remember reading some solid advice once: don't obsess over the idea that sleeping through the night without waking up is some mandatory, holy requirement. If you stress about not sleeping in one continuous stretch, you won't sleep at all. When I wake up in the middle of the night because my brain won't shut up, I just start the body relaxation process all over again. If that fails, I’ll turn on a dim lamp and pick up a book. That always does the trick, as long as it’s something light without a heavy plot. I actually really liked that bit in *What I Talk About When I Talk About Running* regarding the way Ernest Hemingway writes. I don't get mad at myself for waking up, and I don't wonder why it happened; I just accept it, especially during those rougher periods where sleep is harder to come by.
Anyway, that’s pretty much it. I should probably mention that this isn't a magic bullet for everyone, but it can be a helpful tool before you reach for sleeping pills, or even alongside them.
I just remembered one other "quick fix": try with every fiber of your being to stay awake. Lie there in the dark, turn off the lights, and tell yourself, "There is absolutely no way I am allowed to fall asleep right now. I must keep my eyes open at all costs." Try your absolute hardest to stay awake. The second your eyelids start drooping, force them open and think, "No, no, I cannot sleep..."
