I have some good friends that have trouble sleeping. Luckily, I tend to fall asleep quickly when I crawl into bed (usually from exhaustion). However, getting a good night sleep is critical to Getting Things Done (GTD) and living ‘the life’. You can’t be sharp and productive if you are tired all of the time.
I’ve spent some time learning about creating a good environment that works for me and enables deep sleep. A good bed, no tv’s in the bedroom, etc. I’m researching the Sleeptracker Pro as an additional aid. There are also some techniques that will slow a restless mind.
I picked up one such technique several years ago and wanted to share it here today.
Breathing is a key element in relaxation. This exercise uses your breathing process to help you get to sleep. It will help you sleep more restfully. Follow the steps closely, very few people are able to finish the exercise.
- Breathe through the nose, slowly, deeply and effortlessly, letting one breath gently flow into the next.
- As you inhale, extend the abdomen gently, as you exhale, flatten the abdomen gently.
- All breathis is 2:1. Exhale twice as long as you inhale.
- Use a comfortable count such as 6:3 or 8:4. You are not trying to completely empty or fill the lungs. The 2:1 ratio should be effortless.
- Pay close attention to your breath. There should be no stops, pauses of shakiness during either the inhalation or the exhalation. Eliminate even the pause between inhalation and exhalation.
- The exercise goes as follows: 8 Breaths lying on back, 16 lying on your rt. side, 32 lying on your left side.
Good Luck! Let me know how it works out. What tips do you have for a great night’s sleep?
