[BatsAndButterflies]

Hi I recently found this book called The Tao of Music: Sound Psychology, by Dr. John M. Ortiz, and it’s full of all of these awesome exercises and I just thought I’d summarize and share this one with everyone.

Sound Sleeping

1. Turn on some soothing music (or white noise). When choosing your music, be sure that the music you choose will only be used for relaxing or falling asleep and only listen to it in the place where you will sleep and at the time you will be sleeping. This will assist in creating an auditory, contextual cue for relaxation and sleep.

2. Convince yourself that the music (or white-noise) that you choose is a cue to assist you in falling asleep. Approach the music in an almost ritualistic manner. Any acts accompanying the music should also become part of the ritual (turning on the music, dimming the lights, getting comfortable, fluffing your pillow) You can even go so far as to including affirmations such as “The say is over and the only responsibility I have in this world, at this time, is to rest, and relax.”

3. If you are like me and find yourself constantly looking at your clock to see keep track of how long you haven’t been sleeping, put it out of your sight. If it also serves as the alarm that will wake you up in the morning, simply turn it around.

4. Begin your deep breathing and consciously tell yourself that it is time to become deeply relaxed. When thoughts begin to intrude, politely acknowledge them, and then dismiss them, telling yourself you will deal with them in the morning.

5. When you are trying to get to sleep, your mind will start to play tricks on you. Try to avoid thoughts like “I’ll never fall asleep. I should be able to fall asleep. Why can’t I get to sleep?” and don’t use bed time as a time to mentally solve problems or negativizing. If thoughts begin to intrude, just continuously return your focus to breathing You can also try visualizing or mentally sketching out words like “breathe, “relax”, or “peace” (try avoid using the word sleep and adding extra pressure on yourself). You can allow yourself to get caught into the music or white noise by synchronizing your breathing and thoughts to merge and blend with the sound, allowing them to dissipate with each note.

6. If you have chosen white noise allow yourself to focus on the drone allowing it to envelop your thoughts in a warm and comfortable manner.

7. If you continue to have trouble sleeping, suggest to yourself that you have the option to get up and perform a task you have been neglecting. However, choose a task that is particularly unappealing or dreadful and remind yourself that if you do choose to pursue such a task, you may stop at any time, return to bed and begin the exercise all over again.

I hope this could be of some assistance to some of you

This is great information! I'm going to try it tonight!!!!

[Perna]

I like #7, I do that when I'm feeling down/bored; think of something I've been putting off because I don't like doing it. I figure if I am feeling horrible, doing something horrible can't make me feel worse :-) Usually I end up frantically finding something I would much rather do and after a bit, I'm absorbed in what I'm doing and feeling much better/fine.

I'm retired now so sleep (because I'm older it's much weirder now that it was when I was young) is not so complicated; I don't have to get up at any particular time, can take naps or go to bed early/late, etc. I was up at 4:30 this morning, might go back to sleep in an hour or two but got to bed/sleep before 9:00 last night so am not worried about lack of sleep. I just don't like being up in the middle of the night; I'm usually uncomfortable then and sleepy but not able to sleep and it's dark and cooler (I have trouble sleeping if it is not cool enough) and I don't like being up so feeling very frustrated. Staying asleep can be hard for me, not because I am not sleepy but just because things ache or are otherwise not "right". I'm only 60 but getting older isn't going to make it better I don't think.

[BatsAndButterflies]

Let me know if it works for you Jaded!

I do that too Perna! Except a lot of times I make the mistake of doing something creative and i get carried away and never get to sleep!