Visualisation Technique?

Question

I am an insomniac patient. What do i need to visualize in order to fall asleep?

Answer 1

I use three different methods to fall asleep.

The first one is that I start at my head and imagine each part of my body relaxing. I slowly work my way down to my toes, but typically I don't get past my shoulders before I relax enough to fall asleep.

Second is I think of the absolute worse thing I need to do that generally I've put off and tell myself I'm going to do it if I am still awake in 15 minutes; like clean the oven or wash the outside windows or something. With this one you have to genuinely be prepared to do it or it won't work.

Third, and this one is the hardest for me... I think of something far removed from my reality and imagine myself there. Like I picture what a solo vacation would be like in Italy and start the story from the minute I de-board the plane. Or I imagine myself to be some famous archaeologist who travels the globe and I imagine myself on some new expedition. The point is to create a story far removed from who you really are and throw yourself totally into it.

A glass of red wine before bed helps too.

Answer 2

I personally picture a blank blackboard. I see it for a few minutes and then I picture a chalk line, you can picture the line going up or down but it makes you focus on the line and not on the day. I know you wanted visualisation but I am also an insomniac and use Alpha and Beta CD's to play through the night which help me "visualise" waterfalls, rain, storms, and streams which really help for a good nights sleep. Yawn.....I am heading for bed....THANKS.

Answer 3

Imagine yourself in great detail going getting ready for bed, unwinding, being tired. Like you're watching a movie of yourself. Better yet, pretend you're an actor in the movie. Try also using "white noise" a noise fan or the radio tune between stations to that static sound. This well interfere with you thinking about the days events that might be keeping you awake. Best of luck.

Answer 4

i get insomnia sometimes....i usually have a cup of sleepy time tea and lay down visualizing myself laying in the sand at a nice quiet beach watching the sun set...the only thing u can hear are the waves crashing on the rocks in the distance and the trees swaying in the wind.
or
visualize laying on a small hill in the spring watching the clouds go by and jus let go of your day.
this lady....iono how it works but she says that when she cant sleep she tells herself " i cant fall asleep cant fall asleep, must stay awake im not allowed to sleep" and she is out within mins. i havent tried that method so i dont kno how it works but the first one really works for me the best. good luck on gettin to sleep. i kno its frustrating.