quote:One of the things to think about is that settling oneself back to sleep is a developmental skill. Mind you, there is no particular need to learn it any one time over another -- just that learning how to go to sleep (or back to sleep) is something that we all have to learn sometime.
Babies, or at least some of them, can learn to do this. Ferber is the method I've heard from others to be most useful. But in some families and in some cultures, self-settling is a skill which generally comes later. In such a context, it might be helpful to think about when you would have a child sleeping on his or her own and how you would go about it.
This is new to me, and very intriguing. I have a hard time falling asleep/falling back asleep, and have had my entire life. I have obstructive sleep apnea and PLMD/RLS, but even with both treated, I still have bad insomnia.
How does one do this? Where can I find more information? (For the record, I have read a LOT about sleep disorders. I know more about them than most primary physicians.) Posts: 8355 | Registered: Apr 2003
| IP: Logged |
posted
can one learn how to fall asleep with noise in the background...such as something incessant (like a cat constantly scratching your bedroom door to get in). I used to be one of those people that wouldnt wake up even if a bomb went off next to my head (not that it was ever tried). However, since I was about 13(i know exactly the day it happened too) I have a much harder time falling asleep unless I get near silence in my room. So can one train themselves to sleep better?
Posts: 306 | Registered: Jun 2003
| IP: Logged |
posted
For years I've had trouble getting to sleep. I travel a lot, and have to sleep in a variety of motel beds with various motel noises. I finally found a way to get to sleep.
I relax all facial muscles: forehead, jaw, and tongue.
I play imaginary baseball in my mind. I'm on deck warming up. I'm at bat. I watch the ball coming toward me. I swing. I watch the ball as it connects with the bat. I watch the ball fly over the left field fence. I slowly run the bases. I'm playing second base. The runner is leading off. The pitcher wheels and fires the ball at me. I tag the runner out. I'm on deck warming up...zzzzzzzzz.
I suppose an imaginary round of golf would put even the most dedicated insomniac to sleep.
Posts: 2655 | Registered: Feb 2004
| IP: Logged |
posted
For all you insomniacs...learn meditation! Try learning it every night:
A very simple routine:
Lie down, settle in, close your eyes, take a few deep breaths. Tell your body to relax. Focus on specific body parts, muscle groups. There are some who give really rigid scripts for this part; but I believe it should be figured out by oneself.
An example: "My right foot is getting really relaxed."
Or: You flex your right foot then relax all the muscles.
Or: "As I breath in, relaxation flows in, settling down to my lower body, filling my feet."
And so on, and so on. Also images work:
Example: *imagine getting a relaxing massage, now foot is being done.*
Or sounds:
Example: *imagine hearing a soothing song that relaxes body*
Then, after you're really relaxed, clear your mind of all thoughts. When you breath out, hum (yes, the "ummm" sound). And when you breath in hum a little too.
Printer-friendly view of this topic
![[Big Grin]](biggrin.gif)
![[ROFL]](graemlins/rofl.gif)
