On-Bed Procedure to Deal With Trouble Sleeping Naturally
This article describes some basic but effective techniques to overcome or weaken your sleep problems. This method would be very helpful for those of you who have sleep deprivation but haven’t learned the method of transmitting neural signal. It is not only useful for dealing with trouble falling asleep, but in addition, it will relax your tense muscles and then improve blood, nutrients and energy circulation in your body.
Did you know that if you sleep with a free-moving circulatory system, it would give you freshness when you wake up? When you sleep with your circulatory system moving weakly, even though you sleep for hours but you will wake up feeling tired, you may find your head like getting a brain fog, … or you may get discomfort in a certain part of your body.
Some people may not be able to resolve their sleep problems in a day or two, but they would significantly benefit from the tips below. This method would improve their freshness and health, both physically and mentally, even if they only have a short sleep duration.
You will feel a bit energized even though it is not as intense as when you are able to guide nutrient supply in a targeted manner to a part of your body. But don’t be discouraged, because when you do it right, it will give you a new brightness in your next morning.
The following procedures will give you a better chance of falling asleep, whether you are stressed, or when you have ordinary sleep issues. The procedure consists of two parts.
In the first procedure you will find out which muscles in your body tense up when you have difficulty sleeping. It is the muscles that contribute to making it hard for you to sleep. I call it Stress Responsive Muscles. These are your muscles that respond whenever you are stressed, and they follow when you go to sleep.(1)
The next day you only need to do the second procedure, except when you get a new stress.
I. First procedure — On-Bed Sleep-Inducing Procedure
Here are the steps you need to take when you start sleeping:
1. Start your sleep by lying in a supine position on your bed, spread your legs shoulder width apart. Place each of your hands on the mattress, 5 inches next to your waist.
The important position is in your hands: set your palms facing the ceiling. This position means = The palms of your hands and the biceps in your upper arms are almost perfectly facing the ceiling, not tilted. Relax your fingers.
The palm position utilizes the force of gravity to relax tense muscles in your palms, forearms, upper arms and shoulders. This position then like a chain reaction would facilitate the relaxation of muscles in other parts of your body.
The first time doing this position may make your upper arms shake a little, it’s the tense muscles in your shoulders and upper arms that loosens inch by inch. Once fully relaxed the shaking will stop and and you get the comfort.
2. The second step is to calm your breathing. Direct your attention to the feeling of the air entering your nostrils. Feel the freshness of the air blowing your nostrils as you inhale; and feel the air coming out of your nostrils as you exhale.
Repeat breathing this way until your breathing rhythm relaxes and slows down. Gradually you would find your inhalation and exhalation last longer than before.
Doing the second step you do not have to deliberately control your breathing rhythm. Just pay attention to the feeling of air coming in and out of your nostrils, let your breathing relax and be constant by itself.
In this relaxation process, some of you may experience a mild jerk in your body (I call it a Mild Zap). It is the response of some nerves in your body being liberated, after the smooth muscles pressing on them relax. This state releases signals that have been held for a while—which then causes a cluster of signals to rush as they enter the open channel. Generally, this happens when you have not fallen asleep, and it gives an indication that there is a relaxation of tension in the area of the incident.
If you start sleeping with shortness of breath, do this: take a deep breath and then exhale with a quick burst. Repeat this process three times before you begin the second step above.
If you can feel the freshness in your nasal cavity when you inhale, then your body and mind would get the same feeling, as if they are absorbing more oxygen.
Consider not listening to music while you sleep, as this would create a new dependence in your subconscious as a condition for sleeping. If you want to relax your mind with music, you can do it before your bedtime.
3. As your breathing rhythm slows down do the following. Scan your body from head to toe—to find tense muscles. If you are under stress, it is very likely that you’ll find noticeable tension in the facial muscles between your eyebrows, the muscles under your eyes and lips, then the muscles in your neck, shoulders, muscles in the solar plexus, your fingers and toes.
Loosen the muscles that you find tightening. Do not rush when doing the scan, and when you loosen the tense muscles you find. This process gives you a different comfort.
After you do steps 1-3 above, you would feel the cluster of energy, such as signals in your nerves, oxygen, blood and other liquid elements flowing smoothly in your body.
Have you ever felt the sensation of the unimpeded circulation of energy in your body? You’d feel lightness in your body, there is a sensation like a gentle static electricity, it’s slightly warm and moves slowly under your flesh. You’d feel slightly brighter in your mind. If you learn Tradskill then the effect will be more intense with the addition of other satisfying sensations.
Enjoy the comfort you experience at that time for about 10-30 minutes, this moment stimulates sleepiness and has the potential to make you fall asleep. However, don’t linger too long because your concentrated mind on the comforts will delay you from falling asleep.
If you have not fallen asleep and feel hot on your back, then you can change your sleeping position by slightly tilting your body (use a small pillow to prop one side of your waist), but keep one of your palms facing the ceiling. This new position would create a second round of sleepiness. Proceed to step 5 and I expect you can fall asleep with this change.
4. This fourth step is an additional step, this will help you when you get depressed (a state that is stronger than ordinary stress). The key is in your eyeball muscles and their supporting muscles, you’ve probably never heard of this.
When you’ve been under intense stress for some time, accompanied by feelings of anger or anxiety, then you may find your eyeball muscles tighten. You can tell this type of stress by the signs of tiredness in your eyes and the muscles around them. At that time you feel sleepy but the discomfort in the eye area keeps you from falling asleep. We’ll tackle that, here’s how you do it:
Do steps 1-3 above, once you are done with relaxing your body muscles then you focus on your eyeballs. Feel them, take your time until you can feel the tension there.
The way to relax the eyeballs without signal transmission method is with a little imagination:
Imagine your eyeball like a cue ball placed on a cloth that is pulled tight, when the pull is loosened then the ball would be lower than its previous position. Now imagine the support of your eyeballs sagging at a snail’s pace. Observe the process, you will actually feel your eyeball muscles slacken, and then gradually your eyeballs move into your head.
Your effort at that point is not due to you contracting the muscles around your eyes, but from the loosening and the contribution of gravity. Note: Only if you are experiencing eye muscle strain would you feel a noticeable loosening process.
The loosening response of the eye muscles usually occurs shortly after you trigger it. As soon as you feel your eye muscles relax, proceed to step 5.
5. Once your body relaxes—gradually release your attention from the comfort you sense in your body. Cut off all your wandering thoughts you have at that moment.
6. This is the final step as the closing of the Sleep-Inducing Process: While not thinking, again… feel the freshness in your nose as you breathe calmly, and gradually afterwards get a good night’s sleep.
II - Second procedure — The Less Rules
This is a lighter version of the first procedure, with a more flexible position. You can do this when you are not feeling stressed but have difficulty sleeping, or when you should be sleeping but you feel active in your head.
This is what you do on the bed:
■ Lie down on the bed in a position that relaxes you. Whether you sleep on your back or sideways, my only recommendation is to position one of your hands with your palm facing the ceiling.
■ The second step is to prevent your mind from wandering. I acknowledge that the cause of difficulty sleeping from mental factors is one that is hard to tame, and this requires persistence and repetition. In bed, you may have managed to relax your tense muscles, but you may feel powerless to hold back the thoughts that come and go. One thought can linger for several minutes before being replaced by another. So how do you get around this?
You need an attention as a control, that way, when ideas or imaginations pop into your head then you can cut them off. Pay attention to your breath as freshness circulating in your nose. You can alternate it with attention to your body: feel your body, let it relax/weaken and sink into the mattress.
In this process your mind may be distracted with the arising of different imaginations. Be aware of this distraction immediately, and bring your mind back to your attention control. Your ability to be aware of the moment when things pop up in your head, and how long it takes to stop it will determine your success in getting your sleep.
Author, practitioner of Tradskill, founder of XsisCode.
I’ve benefited from my practice, it’s time for you to unlock the amazing things your body can do, and reap the yield of the tasks I’ve systematized.
1. Sheafler, G. (2021). Tradskill: The Core.