Keiko Matsui %26amp; Bob James are wonderful :)How do you clear your mind of all worries before going to bed?
Yea, I love Hiroshima! %26amp; a little Ahmad Jamal too ;)
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How do you clear your mind of all worries before going to bed?
Step 1: Don鈥檛 focus on what you have to do the next day. Thinking about future tasks and how you will get them done only leads to anxiety and worry. This can keep you awake and interrupt your peaceful night鈥檚 rest. Live only in the present moment and take things one step at a time.
Step 2: Don鈥檛 eat or drink anything when it鈥檚 close to the time you go to bed. Stay away from caffeinated drinks such as sodas, tea, or coffee and don鈥檛 eat sweets--which have a lot of sugar in them. Consuming foods and drinks with caffeine and sugar can give you a rush that can make it nearly impossible to fall asleep. Drinking too close to your bedtime can keep you running to the bathroom throughout the night. Eating certain foods can leave you with stomach discomfort since your body slows down during sleep which makes digestion more difficult. You should also avoid alcohol and tobacco before bed since they can interfere with you falling into a deep sleep.
Step 3: Take a relaxing bath shortly before bedtime. Baths are very soothing and they give you time alone to just enjoy the moment without worrying about anything else. Feel free to light scented candles and add bubbles and bath salts to your bath if your prefer. Have soothing music playing in the background if it helps you to relax. Let your mind go free as you soak in the tub. You deserve to have that time to yourself.
Step 4: Doing a few yoga stretches or other light exercises can help you to relax your body and mind in order to sleep better. These exercises should not have you out of breath. Instead, they should be calming and enable you to release tension throughout your body. The corpse pose in yoga is a great exercise to help you clear your mind and relax before bed. Just lie on your back with your hands at your sides, palms facing upward and your feet slightly apart. Close your eyes and begin to focus on your body starting with the top of your head and continuing to the bottom of your feet. Tense and release each part of your body as you go along. This process allows your muslces to relax. Allow your body to relax as you focus on your breathing and clear your mind of your worries and concerns.
Step 5: Have time for meditation or prayer before bed. During this time, don鈥檛 focus on any of your worries. Meditate and pray on peaceful things rather than things that stress you out. If there is anything bothering you about the day, let it go before you go to bed. Forgive yourself for any mistakes you feel that you have made and focus on the positive aspects of your day. Think of things you have to be grateful for. Release any stressful thoughts through your meditation or prayer.
Step 6: Have a comfortable place to sleep. Be sure your mattress and pillows support your back and neck so you can be relaxed and comfortable when you lay down. Laying on an uncomfortable surface can keep you from sleeping peacefully because you will be tossing and turning trying to find a good position. Consider getting a contour pillow which supports the neck and spine and a mattress that鈥檚 designed to help relieve pressure so that you鈥檙e able to sleep more deeply and comfortably.
I've always been a big worrier myself. As a kid I always found it hard to go to sleep, so my dad told me this and it usually worked.
When you're laying in bed, tossing and turning, think of an event in your life that you considered enjoyable. It could be a vacation you went on, a fun party or something else you did. I usually used my vacations or other fun outings, personally. You start at the beginning and run through everything that happened, focusing on the details like what you were doing, how you felt, the smells, sights and sounds. You'll be so busy focusing on remembering everything that you'll 1) get tired and 2) forget all the other stuff. You'll drift into sleep easily after that!
I was a camp counselor at a sleepaway camp and when my girls would come wake me at night saying they couldn't sleep I would tell them to do this and if they still couldn't sleep to come back and talk with me. I never had a girl come back and wake me after that so I'm guessing it worked!
EDIT: The first comment told you not to focus on those things that make you worry, but I know that it really can be hard to not think about something, so my technique just pushes your thoughts in another direction, it helps!
Limit ';worrying time'; to around 45 mns, daily, possibly when you get home, or after your evening meal, but not too close to bedtime) after which, resolve firmly to refuse to worry again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life. You will have had your ';worry time'; for the day, and can just write down any more thoughts that come to mind, and say to yourself: ';Well, I'll just have to worry about that tomorrow, won't I?';. It's important to regularly monitor, and deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, images, impulses, or emotions, by the process of (a): recognising it, and (b): challenging it immediately. Technique For Re-Programming Negative Thoughts: When you notice something negative, such as: ';I can't do this/ am never going to get over this!'; or: ';Why am I always so pathetic/useless/such a loser?'; or even an image, emotion, or a memory; recognise that it is being generated from the negative part of your mind. Having identified and labelled it, visualise a large, red, flashing, ';STOP!'; sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: ';I know this tactic: GO AWAY FOR A WHILE !!!'; You may want to use either: ';ruse';, ';ploy';, ';game';, or ';trick';. In the case of an image, visualise a large ';STOP'; sign, or your preferred version.
Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary. Remember to remove it, afterwards, if you use this method. Try replacing a negative thought with a positive affirmation of your choice, like: ';I am a unique individual, with my own set of skills, and good points';, or ';I may not be perfect, but I'm doing the best I can, right now';. Practice one of the relaxation methods in sections 11, 2, 2c, or 2i, daily, and when needed. Tai Chi, or yoga suits others better. Give the EFT a good tryout, to see if it helps you. There is a version for use in public places, (you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, at http://www.ezy-build.net.nz/~shaneris refers: ';Even though I sometimes suffer from anxiety, I deeply and completely accept myself.'; Or Google: ';neurofeedback; therapists'; Herbal remedies, such as chamomile, passionflower, or St. John's wort, are often effective, but the idea is (as with anxiolytic medication) to use them like water wings, or training wheels on a bicycle, providing initial support, and giving time for other treatments, such as therapy, and relaxation techniques, to take effect. See: NATURAL PRODUCTS; page E, section 2, ezy build; first 2.
Try some mindfulness meditation. You can generally do free classes at your local Buddhist centre. It is a great way to focus and relax your mind. The other easy technique is autogenic relaxation. You simply begin with even slow breathing - best technique is square breathing, breath in slowly for the count of 4 seconds, then hold your breath for the count of 4, breath out for the count of 4 then hold again for the count of 4 and repeat. Once your breathing is even you can stop counting and instead focus on one word each time you breath out, this might be 'relax', 'peace', 'sleep' etc and say the same word to yourself every time you breath out. If you can keep this up for 15 minutes without interruption I guarantee you will be asleep. :-)
Good luck
TPW
Clinical Psychologist
1. Try to get Dinner As soon as possible, And should not heavy..
2. wash your face,hands And Feet.Before going to Bed
3. Avoid smoking,And More etc .........
just close your eyes and think about things that make you happy
um i think about sex
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