PJEndicott

This is a useful routine taught to me by a friend who is a therapeutic counsellor. It uses the knowledge from Neuro Linguistic Programming that our eyes move in certain patterns when we think about something. When worried or suffering from stress it is difficult to get the brain to ‘switch off’ and to let us sleep, thought themes keep appearing in our conscious brain as if the deeper or unconscious part of our brain is saying ‘You can’t go to sleep yet – we have all these problems to solve!’.

To use 90 seconds to sleep effectively you will need to be very disciplined but once learned it can be used over and over again.

• Make sure you are comfortable, and neither too hot nor too cold.

• Focus your eyes on a spot on the wall or ceiling.

• Breathe slowly, deeply and rhythmically counting to five as your breathe in, and to five as your breathe out as well.

• Allow your mind to clear of all the thoughts of the day that has just been and the day that is to come.

• Continue with your breathing and you will find that after a short period your eyes will begin to move to one side or the other as your unconscious brain prepares to send thoughts for your consideration – or worry!

• As soon as you detect your eyes moving to the side, stop! Bring your focus back onto the spot on the wall or ceiling, clear your mind and continue to count as you breathe in and out to a count of five.

• Again, and again your mind will try to force you to think about your concerns. Refuse to follow these themes, concentrate on the spot and on your breathing.

• After around 90 seconds your brain should realise your intent, give up its disruptive behaviour and allow you to go to sleep. If you wake again during the night, repeat as often as you need.

Sleep is essential to our wellbeing and it is recognised that most of us are suffering from lack of sleep.
Getting a good night's sleep can help to improve mental accuity and ensure good energy levels throughout the day as well as keeping our physical health in top form.