How to deal with Thoughts and Worries
Bedtime Wind-Down
·
A routine for 60-90 minutes
before going to bed
·
That is – before the
Threshold Time
|
Approximate Evening Time
|
Planned Schedule
|
|
10.00 – 11.15
|
Work/Activity Completed Relaxation time (reading boring
books, TV, herbal teas, burning oils, soft music, relaxation exercises etc)
|
|
11.15
|
Pre-bed sequence (lock-up, change, wash)
|
|
11.30
|
Retire bed
Practice relaxation
|
IMPORTANT:
Your bedtime Wind-Down shouldn’t become a source of anxiety
for you.
Do your best to stick to it…
The aim is to do these kinds of things towards bedtime, in
the right order,
which will lead to you feeling
more relaxed…
Relaxation Training
Learning to relax is like learning a new skill.
It takes time and can mean changing the habits of a lifetime
The goal of relaxation
is…relaxation
Relaxing is about “letting go”,
not about striving…
Sleep comes more easily when you
are relaxed
Your Relaxation Program
Here are steps you should follow for your relaxation
program:
1.
Practice relaxation at a
convenient time you have set aside.
2.
Wind down during the second
half of the night.
3.
Slow down or stop doing
work/activity 90 minutes before bed.
4.
Practice relaxation routine
while in bed:
a)
Concentrate on breathing as
a cue to the relaxation response
b)
Tense and relax muscles
systematically.
c)
Take exercises slowly – do
not over tense muscles.
5.
Practice, practice,
practice…
© King’s
College London
Good luck and sleep well!
Dr. Anastasia Burelomova
Trainee Counseling Psychologist
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