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I will share my method for sleep inducement that has been effective for me for many years. Begin by breathing deeply.Continue to breath deeply while you
relax your muscles from head to toe one by one. Start with the upper portion of your body and progress downward neck,shoulders,arms, torso, etc. down to the toes. Clear your mind as completely as possible,i.e., no problem solving, no worrying and no reflection on the day's activities. Think[the color] black. All this takes a little time and practise, but eventually you will learn to relax all your muscles simultaneously [and therefore] quickly. The continued deep breathing is important and helpful.A total effort of this nature usually helps me fall asleep. On those rare occasions I am unsuccessful, I benefit from the time spent in an ultra-relaxed state as compared to tossing and turning and worrying about not sleeping. Some form of exercise during the day is helpful, but should be avoided late in the day. No coffee after 11:00 A.M. Try these techniques for a few weeks and provide us some feedback. Best wishes Don O.
