There is another way to break the cycle of relying on chemicals, or herbs in order to induce sleep. It's so simple, that at first, it would seem highly unlikely as a natural remedy.
The majority of people are fully capable of sleeping each and every night. The exception may be persons with certain brain injuries that interrupt sleep.
Body Muscles are Paralyzed During Normal Sleep
The muscles are technically in a state of paralysis during sleep, accompanied by deeper, slowed rhythmic breathing. Mimicking this action is the key to sleeping well at night. It may seem ridiculous to think that faking sleep would induce it, but it does work. The body will do what it is designed to do.
However, consistency is essential for success, patience will be required. With sleep being such an important life function, patience would hardly be a sacrifice, if normal sleeping patterns were once again established.
How to Mimic Natural Sleep
The crux of mimicking sleep is to lay perfectly still in order to paralyze the muscles. To sleep normally, the same conditions must be duplicated. Find a comfortable position, then stick with it -– moving into a different position every few minutes is counter productive. It may take a few roll overs to discover a sweet spot, but finding one is important. Once a comfortable position is found, holding the position is paramount.
Most people will at first, become annoyed and some may find the entire procedure absurd. That's where the patience factor comes into play. Avoiding movement will tell the muscles to relax and to get ready for its nightly paralysis. The body is now at stage one of being trained.
Mimicking Natural Sleep With Slow, Steady Breathing
Now that a comfortable, motionless position has been established, slow breathing must follow next. Having a person that is already sleeping in the same bed, can make this stage much easier. Listening to a partner's breathing pattern, then breathing in unison, will help begin the cycle of deep sleep breathing. It is not necessary to have a person in the same bed; it's simply a shortcut. Deep breathing techniques are done by allowing the stomach to expand upon inhalation, then releasing through the chest.
Timing and speed for breathing is three seconds for each breath, with one second pause, then the cycle repeats. The words "one monkey" are equivalent to approximately one second. After deep breathing and motionlessness has been established, allowing the lower jaw to drop in a loose, relaxed manner is essential! A tight lower jaw often escapes detection; this set of muscles must also be relaxed.
Calming the Mind to Fall Asleep Naturally
When the body has been has been properly prepared for a good nights sleep, the mind will be next. All kinds of thoughts may be excessively repeating themselves, this is quite normal. Thoughts of what bills need to be paid, a rude comment made by someone during the day, or a joke repeated, are all common. If falling asleep is a problem, the individual may experience thoughts of frustration over sleeplessness, which, in turn, prevents sleep.
Calm the mind by focusing on a mental picture — any peaceful scene of your choice — and allow it to evolve. It may not make much sense, but still allow the picture to develop – then follow it. This may also require a few attempts, but a picture will eventually emerge. Over the course of time, using the motionless muscles position, repeated deep breathing, combined with the following of a mental picture – sleep will take over and continue to be a regular occurrence.
Sleep Lengths and Effectiveness The techniques above may take from one day, to several weeks to become effective for most people. That's why being patient and consistent with it, is so very important. Expect a few hours of sleep at first, eventually turning into regular full nights rest. Getting past the disbelief of the technique actually working, or getting beyond some of the restlessness one has to endure to become successful, are the challenges.
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