Adopt a “sign-signal”
The “sign-signal” is a technique to use in case of difficulty falling asleep. In the evening, when you do your “signal sign,” your breathing will become calmer, your muscles will relax, and your mind will slip into sleep.
– Start by relaxing and gradually letting your limbs become heavy. A feeling of heaviness that will take you to the edge of sleep.
– Choose a gesture that you do in the evening before going to sleep … Pat your pillow, close a book, turn off the light …
– Associate with this gesture the state of deep relaxation in which you are.
Massage your solar plexus
The solar plexus is the point that separates the diaphragm from the abdomen. It is one of the crucial centers of the autonomic nervous system. Massaging this part of the body provides great relaxation. It is practiced lying in bed.
– Inhale while inflating the belly like a balloon.
– Breathe out, pull in the stomach to raise the diaphragm, avoiding contracting the abdominals.
– Inhale again, inflate the stomach and hold the air for 10 seconds.
– Exhale, pull in your stomach, hold the air for 10 seconds. Repeat this breath several times.
– Exercise a circular massage on the solar plexus with both hands flat, while relaxing the abdominal structure.
The massage should be done clockwise, slowly and up and down. Repeat 3 or 4 times.
Drop your “hassle bag”
This technique allows you to put distance between the problems of the day and yourself!
– Imagine yourself next to a large bag, with a zipper, two handles, and your name written on it.
– Fill it (in thought) with all the fatigue, all the worries of the day, to lighten you up and avoid rehashing them before sleeping.
– Reassemble the zipper (once the inventory is complete) and hang the handles of the bag on a large balloon. The wind begins to blow and carries it, far, very far … Your bag flies, higher and higher in the sky. To become a tiny dot and finally disappear …
Learn to relax
When you’re lying in bed, instead of rehashing the worries of the day, breathe calmly. The more relaxed you are, the faster you will find sleep.
– Adopt the position that feels most comfortable to you and relax your body from head to toe. Feel the heat invade your limbs, and they become heavier and heavier. Be aware of the points of support of your body in contact with the sheets.
– Think back to a happy time. Relive it as if it happened here and now, and let yourself be carried away by these pleasant sensations. They will lead you to the land of dreams.