Judith Proctor's Journal

The last half hour before going to bed should be something relaxing and not too stimulating.  The brain needs to unwind and get into a state where sleep is easier.

Good activities for this include reading (but not anything that is going to keep you on the edge of your seat), embroidery (I do most of my cross-stitch when unwinding in the evening and it works really well as a relaxant.), listening to relaxing music, doing the crossword, etc.  Do NOT touch the computer.  Do NOT use the TV.

Meditation.  Ten minutes of meditation, last thing at night, is one of the most effective steps of all.  Meditation takes time to learn, but the effort is worth it.  I don't think the exact method matters much.  I learnt from a library book.

The technique I use is as follows:

1. Think of five positive things in your life. eg.  We own the house we live in.  Today was nice and sunny and I made progress on the allotment.  My children are alive and healthy.  I reduced my pile of paperwork.  There's a bird looking at our nest box.

As you think of each item, take a deep breath and let it right out.    Go 'ahhh' as you breathe out.  Pause and relax between each item.

2.  The way I start meditation is with breathing exercises.  In essence, focusing on the breathing stops you focusing on things that are worrying you.  Also, slowing your breathing helps to relax you.  (When you're stressed and tensed, you tend to breathe faster)

Simply sit in a comfortable position.  I usually sit on the bottom step of the stairs or a low cushion and cross my legs.  (It's easier to cross your legs if you're a little above the ground)   Sitting upright on a chair will work just as well if you find this more comfortable.  Don't slouch, that isn't good for breathing exercises.

Breathe slowly in and out.  concentrate on the sensation of the air going past the tip of your nose.  Count each breath.  One in, one out, two in, two out.  When you complete ten, go back to the start.  (When you're good at it, you may be able to skip the counting, but I find it helps you to focus on what you're doing and away from all the things that stress/distract you.)

If you're still getting distracted, then imagine you're breathing in and out of the soles of your feet.  Sounds odd, I know, but it really works for me.  I suspect that the benefit is because it makes you breathe using your diaphragm, even if you don't know what/where your diaphragm is.

Keep up the breathing exercises for three cycles of ten, or longer.

Total time - ten to fifteen mins.  Total sleep gained as a result - masses.  I fall asleep much quicker when I meditate beforehand.  It's easier to sleep when the mind isn't cluttered with worries.

3.  Thanks to rwgray for reminding me of this one - no coffee after mid-day.  I drink so little coffee now that I'd forgotten how much it can stop me sleeping.

Tomorrow, I'll cover clocks and relaxation techniques.