Feeling incredibly tired, yet wide awake the moment you lie down in bed? Scroll through your phone for 10 minutes, then check the time—it's 1 AM? The more you try to sleep, the less you can? Sleep for a long time at night, but still feel groggy and lack energy during the day?
Don't worry, I've also experienced all-nighters, insomnia, and sleepless nights, unable to muster the energy for anything. After consulting numerous books and resources, I now possess abundant energy and can finish a day's work in a single morning. This article is a summary of my practical experience.
I. Insomnia Emergency Treatment: I highly recommend the body scan method. It's very helpful in treating insomnia; I've personally tested it and it works!!
The reason we usually can't sleep is because our minds are filled with all sorts of things, including what we did that day, our thoughts, and things that cause us anxiety.
These things linger in our minds, making us more and more alert, tossing and turning, unable to fall asleep.
So, the solution is to focus our attention on our body. Scan your body from bottom to top (or from top to bottom, depending on personal preference). The key is to focus your attention and imagine your body sinking downwards. Start with your toes, imagining them slowly sinking into the mattress, feeling incredibly relaxed. Then move on to your calves, thighs, chest, shoulders… Soon, you'll feel very comfortable and slowly drift off to sleep…
II. Falling Asleep Quickly
Now for the ultimate technique!!
I'll introduce four relaxation methods before bed, one of which is sure to suit you! These are strategies proven effective through extensive research.
However, each technique requires several weeks of daily practice to work, so don't be impatient, because once you master them, they will greatly improve your sleep quality.
1. Deep Muscle Relaxation Method
① Clench your fists;
② Raise your shoulders, gradually bringing them closer to your ears;
③ Tighten the muscles in your forehead;
④ Tighten your abdominal muscles;
⑤ Extend your legs forward, toes pointing upwards.
As you relax each muscle group, slowly tell yourself "relax."
Focus on the feeling of each muscle group going from tension to relaxation.
1. Tighten and relax each muscle group twice, then move on to the next group.
2. Steady Breathing Method
This is a method to achieve deep relaxation through slow, deep breathing.
Method: Lie flat on your back, place one hand on your chest and the other on your abdomen, and slowly inhale through your nose. Your abdomen will slowly contract as you inhale. Slowly inhale and exhale, imagining your stomach as an inflating balloon. Repeat as needed, ensuring you breathe slowly.
This slow, deep breathing also helps reduce stress, as stress is often a major factor causing insomnia.
3. Imagery-Induced Relaxation Method
Find a comfortable place, close your eyes, and imagine yourself in a relaxing scene. Imagine yourself sitting on a dock, on a beach, in a hammock in your backyard, or taking a walk on a mild winter day. You can also imagine yourself at a resort. Try to focus your attention on the smells, sights, and sounds you imagine, and try to feel the imagined imagery. If you feel less relaxed, feel free to adjust any aspect of the imagery.
Imagining a relaxing scene can help us relax more, breathe more slowly, feel calmer, and therefore fall asleep more easily.
4. CBT-I Method
CBT-I (Cognitive Behavioral Therapy for Insomnia) is a psychotherapy method for treating insomnia.
In 2016, the American College of Physicians stated that for the treatment of chronic insomnia, all adult patients must first undergo cognitive behavioral therapy for insomnia.
We all know that sleeping pills may be a quick and effective way to save sleep for people with insomnia. However, sleeping pills need to be taken as needed; they work once taken, but once stopped, the poor sleep experience returns immediately. CBT-I cognitive behavioral therapy, on the other hand, has short-term effects (approximately 2-4 weeks onset) comparable to medication, long-term effects are more lasting, and the relapse rate is low.
5. Bedtime Meditation
Another good method is meditation before bed.
The meditation I'm talking about doesn't require you to retreat to a remote mountain forest for solitary practice, has nothing to do with religious beliefs, and doesn't require you to reach a state of complete detachment. I'm talking about a method you can practice for 5-10 minutes each night before bed, which can effectively help you fall asleep quickly!
Step 1: Find a comfortable place to lie down.
Step 2: Focus on your breathing. Concentrate all your attention on the subtle changes in your sensations.
Step 3: Be aware and accept. Recognize when your mind wanders and bring your attention back to your breath.