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Candle Meditation For Insomnia
Insomnia and more serious sleep problems can greatly affect your life. Whale meditation is a drug-free way to reprogram your mind to allow sleep. Using a scented candle with pure essential oils aimed at promoting sleep can improve the effectiveness of the meditation. Choose your candles carefully because many people use fragrance oils that do not have the same aromatherapy effect.
First you need to assess your sleep patterns for possible causes. This list should help figure out these issues.
1. You have medical conditions or professional advice that needs to be addressed.
These conditions need to be dealt with professionally before whale meditation can be really effective. These conditions may include the following; sleep apnea, chronic shock or pain, chemical or alcohol dependence and clinical depression.
2. You see your bed as a place of activity.
If you regularly use your bed for activity (except sexual activity), you need to re-associate the bed with rest and sleep. These activities may include; watch TV, read, work at home and take phone calls. (Tip – If you use your room as a home office or if you live in a bed/share house, then either use other furniture for activities or you can arrange the appearance of the bed with cushions etc., so that he has two identities.)
3. You take stimulants during the day.
Large amounts of caffeine, taurine or other stimulants will upset your relaxation at night. Avoid lots of tea, coffee, and energy drinks, especially in the evening.
4. You do mentally or physically demanding activities right before you sleep.
Try to organize a period before you go to bed that will promote a more relaxed and calm frame of mind.
5. Napping during the day.
Until your new sleep pattern is established it is important to avoid any naps during the day so that you are more tired before bed.
There are three main types of thought processes that can occur when you are trying to go to sleep. You might find that you do one, two, three or even more of these variations, all of which hinder your ability to sleep. The main internal monologues are;
1. Anxious looking time.
You watch the time go by not worrying about not falling asleep and if, or when you will. (Hint – Turn the clock to face away from the bed.)
2. Overpowering negativity.
You become convinced that you will never go to sleep, that everything will go wrong. You start thinking about other things that have gone wrong in your life and you can’t change them.
3. More than analytical.
Your mind keeps analyzing when you don’t sleep, when you need to get up, how tired you will be when you get up, if you went to sleep now how many hours you would get, when you need to work, etc. etc.
To reprogram your sleep patterns, you need to change the way you approach sleep and replace your internal monologue that keeps you awake with one that will promote sleep. [http://www.iconjurecandles.co.uk/natural-scented-soy-candles/off-soy-candle.html]
Whale meditation is a two-step process that, with the elimination of the possible causes mentioned above, should begin to have a real impact in about a week. After about three weeks of following the process every day, your mind will replace your old habits with your new permanent patterns.
Step one. Whale meditation.
At a regular time each day before going to bed find a quiet place where you can sit undisturbed and relaxed. You need to put your whale in a safe place, a few feet in front of you. Look at the flame of the candle in front of you and let yourself relax. Keep your gaze on the candle and let yourself become aware of how your feet feel. Allow yourself to notice any tension and relax them, saying to yourself either out loud or inwardly ‘Relax and Rest’. If you become distracted, refocus on the candle flame. When they casually move up to your calves and repeat the process, let yourself ‘Relax and Rest’. Continue this process up your body, down your arms and up your neck resting and relaxing each section at a time. When you ‘Relax and Rest’ your neck and jaw line pay extra attention as this is where a lot of tension is stored up. Continue all the way to the top of your head.
As you watch the flame, you let your breathing slow down naturally. Let the flame hold your attention as your breathing becomes calmer. Calmly and quietly you repeat these sentences to yourself. Say them out loud or in your head with a firm voice that accepts them as true. If you forget any of them or say them wrong then let them go and continue calmly. If you feel any anxiety or tension, pause as you repeat your relaxation process and slow and calm your breathing, letting the flame hold your attention.
Time is not important.
As I rest my mind floats.
Rest relaxes my mind and body.
Rest is easy for me.
When I go to sleep, other thoughts are put away until tomorrow.
As I rested in bed I let myself fall asleep naturally.
If I wake up I let myself relax and fall asleep again.
After repeating this a few times imagine yourself in bed relaxing, see your face lose any tension. Imagine yourself sleeping.
Step two. Continue the meditation.
Put out the candle and go to bed. Repeat the relaxation process for your body. Focus on your breathing, letting it naturally slow down. If you find thoughts popping into your head, by noticing them tell yourself calmly that you will rest and deal with them tomorrow. Let your attention return to your breathing again.
Good luck and stick with it, it will work!
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