SLEEP. Insomnia is one of the oldest, most common complaints of man. Nearly everyone experiences it from time to time. Once the habit of insomnia has been established it is hard to break.
GETTING BACK TO A RESTFUL SLEEP. Exercise is a must. Do something every day even if it is just a walk. A heavy meal late in the evening requires our digestive system to be working when it needs to be resting. Alcohol for many is a stimulant so try cutting out the wine with your meal. Reading before putting out the light rather than watching an exciting TV show also helps calm the mind. Establish a regular time to go to bed and to get up. The body quickly adjusts to staying up late and sleeping late if that is what you tend to do because you know you won't sleep. Have a notepad by your bed to jot down persistent thoughts that are keeping you awake. This will help to transfer the thought and allow your mind to rest.
And finally, research has found that a negative outlook on life will increase our stress level resulting in insomnia, often associated with depression. Attitude however, is difficult to change but once we are aware we can work towards looking for the positive.
AND NOW, LET'S LOOK AT HOW YOU BREATHE. To calm your mind and body we must start with the breathing. Be aware of how you breathe. Is it all in the upper chest? If you have ever watched a baby sleeping you will know that the little tummy goes up and down, not the chest. Try to get back to breathing the way we used to. It is called diaphragmatic breathing. Take a long slow breath down into your diaphragm located below your stomach. Then slowly let it out sending it down your arms and legs and out through the top of your head. Imagine the breath taking with it all your stress and worry. Then imagine yourself in a peaceful place, perhaps the one described in this recording, or perhaps you have your own special place. With practice you will find your blood pressure will come down and your heart rate and pulse slow as you drift into a restful, restorative sleep.....