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Concentrate on your breathing and how it feels in your body. If you find your mind wandering, acknowledge it and bring your attention back to your breathing. Close your eyes. Inhale deeply through your nose for four to five seconds. Hold your breath for a comfortable amount of time (try to count to "7"). Exhale purposefully, controlling the rate of exhalation instead of letting all the air just rush out of your lungs. Try to exhale for a count of "8". Repeat this sequence three times. Studies have shown that learning mindfulness meditation can significantly improve the quality of your sleep. Mindfulness focuses on accepting your experiences in the moment without judgment. These techniques can be especially helpful when you find your mind wandering. Lie in bed. Prepare with your breathing exercises. Continue breathing deeply as you proceed. Check in with your thoughts. Just see what's going on in your mind. Don't try to "stop" thinking or resist your thoughts in any way. Accept their flow. Check in with your body. Focus your attention on where your body makes contact with the bed. Is your weight distributed evenly? Are there any places where you feel discomfort? Check in with your senses. What do you hear? What do you smell? What do you feel? Determine whether these sensory experiences are things you can change or things that are out of your control. If you can't control the noise, acknowledge this. Return your attention to your body. Do a "scan" from head to toe. Observe any areas where you feel discomfort, tension, or tightness. When you notice tension, remind yourself that you will soon be asleep, and that rest will relax you. Also notice any areas where you feel pleasant or comfortable. Go through your thoughts, starting at the beginning of your day. Take about three minutes to review your day in a focused way. Allow yourself to "replay" the events, thoughts, and feelings of the day, but don't get wrapped up in them. Acknowledge that each happened and then move to the next thought or event. Finally, "switch off" your body. Go through your body from toes to head. Focus your attention on one part of your body, such as your feet, and tell yourself "time for sleep" or "switch off." Proceed up through your body until you reach your face. Once you have told your whole body to rest, relax and drift off. Dr. Deepak Chopra has a video tutorial for a mindful sleep meditation. The UCLA Mindful Awareness Research Center has a downloadable MP3 "sleep scan" meditation. Progressive muscle relaxation (PMR) helps you relax your body by intentionally tensing and then relaxing different muscle groups throughout your body. It can be very helpful in teaching your body to completely relax before sleep. Lie down and close your eyes. Begin with your feet. Tense the muscles in your feet by curling your toes downward and clenching as hard as you can for about 5 seconds. Then, exhale as you release the tension. Allow yourself to feel the difference for about 15 seconds, then move to the next muscle group. Move up to your calves. Tighten your calf muscle by sticking out your heels and pulling your toes up towards your face. Hold this position as tight as you can for about 5 seconds. Exhale as you release the tension. Enjoy the relaxation for 15 seconds, then move on again. Repeat the tensing and releasing process through the rest of the muscle groups: leg, hand, arm, buttocks, stomach, chest, neck and shoulders, mouth, eyes, and forehead. Dartmouth and Brigham Young University offer downloadable PMR audio exercises on their websites. You can also find helpful videos on YouTube. Counting sheep is an old standby, by it's generally too "active" and requires too much concentration to put you to sleep. Instead, try picturing a relaxing scene that you find pleasant and soothing. Studies have shown that this type of "imagery distraction" helps you fall asleep faster and sleep better. Begin by closing your eyes and imagining yourself in a restful, calming place. This can be anywhere: a waterfall, a beach, the woods, anywhere where you have felt peaceful and relaxed. "Color in" as many sensory details as you can. What does the place look like? What are the various sounds and smells? What can you hear? What are the textures and touch senses you feel? Imagine yourself in your restful place. You don't have to "do" anything there, but if you do choose an activity, go for something steady and rhythmic that mimics your breathing, such as rocking in a hammock, rowing a boat, or walking on a path. Your brain processes sounds even when you're asleep. Playing ambient sounds or "white noise," such as a waterfall or raindrops, can help your brain "tune out" other background noises. Some people do better with "pink noise," a combination of sounds that increase and decrease frequency. Avoid sounds with words or other information that your brain may try to process. Don't listen to music with words or have the TV on when you're trying to sleep. Experiment with what works for you. You may find that jungle noises or the sound of waves on a beach is more soothing. Others may prefer soft mechanical noises. You can purchase a white-noise machine or download one of the many apps for your phone or tablet. Commonly recommended apps include Lightning Bug, Sleep Fan, White Noise, Sleep Bug, and Chroma Doze. If you have done all these activities and you still don't feel sleepy, don't stay in bed fighting the frustration. This may actually key you up and make it more difficult for you to get to sleep later. Instead, get up, go to another room, and do something relaxing for a little while. Don't do anything too stimulating, like watching TV or doing physical activities. Keep the lights dim. Bright light will keep you awake. Try reading or listening to soft, soothing music for a few minutes. When you start to feel drowsy, go back to bed.
Begin with relaxing breathing exercises. Practice mindfulness techniques while lying in bed. Try progressive muscle relaxation. Try visualizing a relaxing scene. Listen to ambient sounds. Don't fight yourself.