Insomnia (Having trouble sleeping at night?)

If you have trouble sleeping at night then these suggestions may help you. They have worked for me in the past.

Try a progressive muscle relaxation technique.

1. Lie down in bed. Gently close your eyes. Breathe deeply and evenly. Focus on the air flowing in and out.

2. Acknowledge the bed's support and start releasing all muscle tension throughout your body. Your shoulders, back, legs, and arms sink into the bed.

3. Relax your feet by pointing your toes up toward the ceiling and then toward the walls. Slowly move them in small circles; enjoy their increasing warmth.

4. Release the tension in your calves, thighs, and hips and feel your entire body become lighter.

5. Shrug your shoulders and allow them to drop slowly, releasing the tension and keeping the relaxation.

6. Slightly raise your arms above the surface of the bed and lower them gently. Sense the warmth flowing through your arms and hands. Focus your breathing and continue relaxing your entire body, specifically your abdominal muscles.

7. Tense your abdominal muscles by holding them in. Release the tension. Hold your breath for a moment until you feel the tightness of your chest muscles and release.

8. Relax and continue your regular and deep breathing sensing the growing warmth of your stomach and chest and feeling the relaxation move upward toward your neck.

9. Move your neck from side to side and feel the warmth moving upward toward your face. Your head feels weightless , as it sinks deeper into your pillow.

10. Keep your breathing even shallow and relaxed. The warmth moves upwards towards your face.

11. Your chin lowers as the relaxation progresses across your face, cheeks, forehead, and eyelids. As your eyelids begin to feel heavy, wash away any remaining tension with slow deep breaths.

Allow yourself to drift off into a peaceful sleep.



Your "Bedtime Imagery" is important. After you have finished saying your prayers and have gotten under the covers, it is not time to hash out all your life's problems. It is BED TIME, a time for your body to rest and get prepared for another day.

1. Lay down comfortably in your bed, and try to be at ease.

2. Close your eyes and picture yourself sleeping peacefully.

3. Imagine that you are being cradled and held like a treasure. ( You feel protected and have no fears. This peaceful place is for you alone.)

4. You are feeling supported. (There is nothing being asked of you in return.)

5. First, feel the weight of your face and your head. Then feel the weight of your arms and hands. Now feel the weight of your legs on the surface beneath you.

6. Feel the weightlessness of your whole body being supported physically. Surround the image with a warm protective glow. Enjoy the safety and comfort it brings to your imagination.

Try to stay with this image for several minutes and let the comfort really sink in.
Enjoy the calm moments. Know that when you face life, this stability is within you and always available.

TAKE CONTROL OF YOUR LIFESTYLE CHOICES.

1. Be positive: Look at obstacles as learning opportunities.

2. Connect with others: Get to know your co-workers, classmates congregation. You might find a new best friend or learn about a new culture by talking to people that are different from you.

3. Eat healthy foods: The body needs minerals and vitamins to perform well at work, and in school and while exercising.

5. Breathe deeply: When stressed, pausing to take a breath helps you to relax.

6. Express yourself: Share your feelings, and be sensitive to other's feelings when sharing your feelings with others .

7. Think things through: Before reacting to a situation, practice analyzing issues from different perspectives. Remember that heavily charged emotional decisions usually end up being regretted.

8. Reflect on your life: Revisit items you would like to improve upon. Establish realistic goals and work out a strategy to accomplish them. Remember to write down your goals (if you keep them in your head, that is just where they will stay.

9. Stimulate your mind: Read books in addition to those required for school.

10. Remember to rest: The body needs about eight hours of sleep daily.