Tammi's World

That relaxation exercise works better if you tense everything up as much as you can, then relax very slowly. (Sounds like pelvic floor exercises ;-) )

Failing that, alcohol works like a dream!

Harv and I tried reading the Bible once. Put me straight to sleep everytime.

I was going to try your exercise Tammi because I have similar issues. So keep us posted with what works!

Well, you've tried more than me.
I know alchohol is a sleep disturber. It makes you tired, but wakes you up.

But I do know one relaxation techinque that's close to counting sheep. When used in meditation, it clears the mind and allows focus on the task. When used to relax, it allows for sleeping.

Here you go:
A. Choose a comfortable position of these:
- Lie on back
- Sit in comfortable chair
- Sit on soft floor, legs crossed or slightly open

B. Begin deep breathing excercises:
- Inhale, hold
- pause
- Exhale, say "100", hold
- pause
.
- Inhale, hold
- pause
- Exhale, say "99", hold
- pause
.
- Inhale, hold
- pause
- Exhale, say "98", hold
- pause
(see the pattern?)

As you do this, you will breath slower and slower. The breaths will start moderate, then become deeper, then gradually become more shallow as you relax. At first, the "hold" and "pause" will be brief. But as you relax, they will become longer.

The difficulty here will be to maintain focus on the number. Counting down from 100 requires focus. Attempting to focus on the numbers, breathing and pausing (and posture) at the same time will cause your mind to clear everything else out. This is a mental focus excercise combined with relaxing breathing. When you forget what number you were on, choose the last number you remembered. When you find your self counting upwards because you messed up, just use that as the basis to begin counting down from.

It is important that the breathing be from your stomach - not the chest. The goal is relaxation. Your chest should not move much. But your stomach should. Be careful when sitting that you do not slouch forward. Do not wear tight pants or a belt. Your focus should be on making your stomach move out on inhale and in on exhale. All of the air is going deep into your body - the stomach. When I lead these excercises in my classes, the key to seeing if a student was doing it correctly was whether the chest moved. It shouldn't.

---
If I can force myself to do this, I rarely make it below 30. Which is good because as you approach 20, your heart rate naturally increases as your mind realizes you are approaching your goal. For sleeping, that's a bad thing. If you reach 0, go back up to 100 - slowly.

The only times this doesn't work is when I won't let go of something mulling in my head. Which, for the past couple of years for me, is more often than not. But it is worth trying, me thinks.

If this isn't completely clear, let me know and I'll address specific questions. Or call. I can speak it better than write it. I can demonstrate even better. :/

Sex works pretty good for me... ;)

Thanks Ogre.....do you need some more SALT with that comment. ;-)

Doesn't Ogre count llamas?

Docha hate that? I've begun to have a few problems sleeping, too. I've tried the warm milk thing. I've tried relaxing each part of my body.
I've tried getting up and reading, which sometimes works.
Recently, I read something about visualizing yourself lying in a meadow of soft, green grass, totally relaxed, on a warm, sunny day. I don't know why, but It's worked a couple times, now.

Usually, I read. That almost always works. Until the book hits me in the face anyway.

Ogre has sex with Llamas... :)

Sorry, I'm with Sally - coupla glasses of wine works for me. Except it makes it hard to get up for my shift at 2...

I usually go work out for an hour. Find it's much easier to relax after a good workout. Figure I'll spend that hour and a half (shower) tossing and turning anyway, so I might as well put that nervous energy to work for me.

How do you have sex with a llama? Do you have to get on a stool or something? (I think I hear some orgling in the background!)

Hey! I resemble the remark! They make tiny llamas, you know...