WHAT CAN I DO TO SLEEP BETTER? TRY THE MODIFIED MILITARY METHOD
Are you having trouble falling asleep? Do you wake up at night to go to the bathroom, and you can’t go back to sleep when you get back to your bed?
THE MILITARY METHOD PART 1
…also known as the "4-7-8" breathing technique, it is a simple yet effective way to relax your body and mind and fall asleep faster. Here's how to do it:
Find a comfortable position in your bed and close your eyes.
Place the tip of your tongue on the roof of your mouth, just behind your front teeth. Keep it there throughout the exercise.
Inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth to a count of eight.
This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.
If you find that you can't complete a full breath cycle in the allotted time, don't worry. Just do your best, and gradually, you'll be able to increase the duration of each breath.
As you practice this technique, you'll find that your mind begins to calm down, and you'll feel more relaxed. When you're ready, allow yourself to drift off to sleep.
Remember to keep your breathing slow, smooth, and regular. If your mind starts to wander, gently bring it back to the breath. With practice, you'll be able to fall asleep in no time using the military method.
THE MILITARY METHOD PART 2
Body scanning as you are breathing to fall asleep.
Lay on your back or on your side with a pillow. Close your eyes and continue with the deep breaths as described above, focusing on the sensation of the air entering and leaving your body.
Now, redirect your focus to the toes of your feet. Notice where your toes are in space. Feel the space that your toes are in. Direct your awareness to the size of your toes. In your mind, direct your attention only upon your toes and notice what your toes feel like in the space around them. Now, slowly move your attention to your shins. Notice where your shins are in space. Feel the space around your shins, noticing any areas of tension or discomfort. Continue to take deep, relaxing breaths in and out, and imagine the tension melting away as you exhale. Continue up now, focusing on your calves. Notice where your calves are in space. Feel the space around your calves. Continue with the same process to your thighs.
As you move up your body, pay attention to your pelvis, then your abdomen, and your lower back, taking deep breaths and releasing any tension you may be holding in any of those areas. Make sure to spend 30 seconds to one minute focusing on each region. Now move up to your chest, your ribcage, then your shoulders and shoulder blades. Take a few deep breaths, allowing yourself to relax and sink into the bed while feeling all of these regions of your body.
Next, move to your arms, then your fingertips. Take a deep breath in and out, and release any tension in your arms, hands, and fingers. Finally, bring your attention to your neck and head, focusing on your scalp, face, and jaw. Take a few deep breaths and allow yourself to let go of any remaining tension.
When you're finished, allow yourself to drift off to sleep, feeling relaxed and at peace. If your mind starts to wander or you have trouble focusing, try repeating a calming mantra to yourself, such as "I am relaxed" or "I am at peace." With practice, you'll be able to fall asleep more easily using this technique.