How To Fall Asleep? 5 Ways To Help You Sleep.
Sleep affects pain. Research shows that one of the most important predictors for pain intensity is the number of hours slept the night before. However, not all of us are blessed with the ability to sleep the moment our head hits the pillow. Here are 5 ways to help you sleep.
Reaching a Pre-sleep Brain State.
The brain state associated with meditation or self-hypnosis is much like the pre-sleep brain state. A pre-sleep brain state can be brought on by mental activities that involve experiencing absorbing sensations and images instead of planning or worrying.
Reaching a pre-sleep brain state will increase the chance that you will fall asleep.
You can use these methods when you first go to bed at night, or if you wake up in the middle of the night.
1. The 3-2-1 technique:
Get into a comfortable position, mentally checking your body to make sure that every body part is as comfortable as possible.
Listen for and note three sounds, any three sounds.
Note three neutral or comfortable body sensations, any three sensations.
Allow three images to appear in your mind’s eye, and note them.
Note two sounds, two sensations, and two images.
Note one sound, one sensation, and one image.
Note three sounds, three sensations, and three images.
Note two sounds, sensations, and images.
Note one sound, sensation, and image.
Keep repeating until you drift off to sleep.
2. Relaxation by mental scanning:
Get into a comfortable position, mentally scanning your body to make sure that every body part is as comfortable as possible.
Starting with one foot, note relaxing feelings and sensations in the foot, and allow those sensations and feelings to grow and spread.
Systematically allow those feelings to move into each area of your body (one foot, lower leg, upper leg, other foot, other lower leg, other upper leg, one hand, that arm, other hand, other arm, shoulders, etc.)
Pay close attention to feelings of relaxation and “letting go”.
Enjoy and become absorbed by those feelings and sensations until you drift off to sleep.
3. Using your imagination to go to a relaxing place in your mind:
Get into a comfortable position, mentally scanning your body to make sure that every body part is as comfortable as possible.
Select a place that you would like to go to in your mind’s eye. A place where you can feel safe, very relaxed and comfortable.
Imagine being in that place and just notice what is around you and how relaxed you feel. Notice the colors, the smells, the comfortable breeze.
Keep imaging the details of this place (and your own comfort) until you drift off to sleep.
4. Sleep restriction therapy:
Use a sleep diary to keep track of your total hours of sleep at night.
Get up at your usual time but go to bed later so you are only in bed for as long as you are currently sleeping. For example if you find that you are only sleeping about 4 hours a night and you normally get up at 7 a.m., go to bed at 3 a.m.
Do not lie in your bed or sleep during the day.
Gradually increase length of time in bed by 30 minutes until you are getting a full night’s sleep.
5. Visit a chiropractor.
Many don't realize that chiropractors can help with sleep issues. In fact, according to the Sleep.org, nearly one-third of people who have undergone a chiropractic adjustment say they experience an immediate improvement in sleep.
The benefits of regular chiropractic care for patients with sleep issues include:
Easing muscle tension that causes restlessness,
Relaxing the body,
Relieving pain and discomfort,
Stimulating circulation and blood flow, and
Improving central nervous system function.
Following a thorough evaluation, a skilled chiropractor can also provide advice on a better sleeping position, postural exercises, supportive mattress, and ergonomic pillow to help you sleep well.
Kim’s Chiropractic wants to help you fall asleep faster, sleep more deeply, and stay asleep longer. To know more on how chiropractic care can help you sleep better, make an appointment with Kim’s Chiropractic. Our chiropractors help patients throughout PJ & KL to get a better night’s sleep tonight and the rest they need to live well.
Contact us today to schedule a consultation.