| 1. Start winding down early. Stay away from caffeine | | | | Anthony Robbins, "swooshing'" is a seemingly odd |
| and alcohol late in the evening, or from drinks that | | | | action that can absolutely have concrete results and |
| have guarana, tyrosine, or taurine | | | | which I will write about (based on my limited but |
| 2. Play soothing music to help your body and mind | | | | very positive experience with it) in future blogs. |
| start to wind down. Music can have a either a calming | | | | 7. Write in a journal. It's been said (and I've |
| or heightening psychological effect on brainwave | | | | experienced) that thoughts can get into our heads |
| activity; so choose a sound that leads you to a | | | | and just keep turning round and round, refusing to |
| soothing place mentally | | | | turn off. One way to shut down this cycle is the get |
| 3. Limit distractions when in, or getting ready for, bed. | | | | them out in linear fashion onto paper. If you are not |
| If you have a TV in the bedroom, turn it off or | | | | used to writing, that's okay. There is no real trick to |
| down. Keep the lights low or light a room with | | | | it. I suggest setting a watch or timer for 5 or 10 |
| candles. Aroma from scented candles can have a | | | | minutes from right now, getting a pen and paper, and |
| calming effect as well, especially if you find one that | | | | purposing to write anything that comes to mind for |
| reminds you of a peaceful time in your life. | | | | that time period. You have complete freedom to |
| 4. Take a bath. The warm water can have a | | | | write and think whatever you want. Even if that |
| soothing effect and can act positively on | | | | means starting off by writing "I don't know what to |
| stress-related physical ailments like low back and | | | | write right now..." like I did when I first started, you |
| stomach pain or deep intestinal cramping. Positive | | | | will eventually get out some good stuff and let your |
| effects can be amplified with addition of soaking aids | | | | mind go to sleep in the process!. |
| like Epson salts. | | | | 8. Get up and go to bed at a regular hour. |
| 5. Breathe properly. This can be done lying down, | | | | 9. Get regular exercise. |
| sitting in an upright posture, or even standing up with | | | | 10. Pray for wisdom, peace, and encouragement. If |
| feet crossed over each other. Focus on clearing your | | | | you could miraculously be given extra doses of |
| mind of any thought (essentially banishing thoughts as | | | | wisdom to help you deal with life's issues, peace to |
| they come up) and focus on breathing repeatedly in | | | | deal with trials, and encouragement to deal with life's |
| for a deep and even breath that fills your diaphragm | | | | disappointments, wouldn't you want it? What if all |
| and lungs, and out with another deep and even | | | | you had to do was ask for it? The way I see it, |
| breath. Next, focus yourself and your mind's eye | | | | even if you don't believe in God or a Creator, just |
| toward concentration on an area of your body about | | | | saying you would like those things has got to |
| 2 inches below your belly button. With this focus, | | | | reinforce and head you in the right direction. If you |
| slacken your jaw muscles; the muscles around your | | | | DO believe in God then you know that it is a praise |
| eyes, the muscles around your ears, your neck and | | | | and a fact of life that "the prayer of the righteous |
| shoulders, and on down the rest of your body. | | | | man (and woman) is powerful and worthwhile" and |
| Focusing your mind blankly on that area below your | | | | that "if we ask for it we will receive it". If we are in |
| belly button and intentionally releasing the muscles of | | | | need of peace, and we ask for peace, we get |
| your face and body, all while in an upright and free | | | | peace! Likewise for wisdom and encouragement. |
| posture, has an amazing calming effect. | | | | Whatever you belief system, my goal is to share |
| 6. Practice "Swooshing". This is a fantastic tool for | | | | what my experience has been with the hope that it |
| replacing mental pictures on your mind, especially any | | | | might help in some way. |
| negative mental images that have previously been | | | | So those are my 10 tips for beating insomnia! Hope |
| associated with sleep or bed time. Coined by | | | | they are helpful! |