A very effective sleep inducing technique I have been exposed to recently is an eye exercise. When you are having trouble falling asleep try the following procedure:
- Move your eyes very slowly in a vertical line starting by looking up and then gradually working your way downwards seeing everything in that vertical line. Once you are looking al the way down you work your way up again. Do this a few times.
- Repeat the exercise above but in a horizontal line. Begin by looking all the way to your left and then slowly move your gaze towards the right paying attention to everything in that line of sight. Once looking all the way to the right you start to move your gaze towards the left again. Repeat a few times.
- Same exercise in a diagonal line. First a few times from top left to bottom right and back. Then a few times top right to bottom left and back.
- Move your gaze slowly observing everything in sight clockwise a few times. Repeat the exercise with moving your eyes counter clockwise.
- Close your eyes.
Another helpful technique is to slow down the breath. Especially the exhalation as people fall asleep on an exhalation! Sleep is a crucial aspect of becoming a Sustainable High Performer. So, Think Tignum, Think Sleep.
By André Hartwich
High Performance Coach & Director of Crossmedia