A Practice for Inducing Sleep

1. Siphon off the most persistent thoughts by writing them down and either tucking them away or tearing them up.

2. Do a few minutes of gentle stretches or light yoga exercises.

3. Drink a cup of warm milk with a dash of cinnamon.

   
   

Boulder, Colorado, psychotherapist and sleep expert Dr. Richard Shane teaches clients that a key to sleep is feeling safe, and that we can help ourselves feel safe by bringing our minds inside our bodies. Here are a few of his suggestions:

1. Allow your tongue to relax.

2. Gently feel the rise and fall of your chest without trying to change your breath.

3. As your chest becomes more comfortable, your mind can rest in that feeling.

   
   

According to Dr. Shane, this creates a feeling of safety, calming the body and mind into comfort/sleep mode, which signals the brain to shift into real sleep.

Excerpted from How to Stay Upbeat in a Beat Down World by Sue Patton Thoele. Available on Amazon.