快速入睡
- Relax the muscles in your face, including tongue, jaw and the muscles around the eyes
- Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time
- Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down
- You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images:
- You’re lying in a canoe on a calm lake with nothing but a clear blue sky above you
- You’re lying in a black velvet hammock in a pitch-black room
- You say "don’t think, don’t think, don’t think" to yourself over and over for about 10 seconds.
In order to get to sleep you need three things: a bedroom conducive to sleep’ a relaxed body and most importantly a quiet mind. You can’t go to sleep if your mind is racing and so anything you can do to slow it down will help you sleep