Today is actually inspired by a workshop that my wife Mauricio and I ran last weekend called The Art of Relaxation.
Now during that session a lady popped her hand up and mentioned something that so many of us are struggling with these days and that is not being able to get enough sleep or get off to sleep at night.
She said some nights I really can't switch off the thoughts in my head and so if you've experienced this as well I'm about to give you some NLP sleeping techniques.
By the way NLP just stands for Neuro Linguistic Programming which is a fancy word for reprogramming and silencing old annoying habits and thought patterns.
Now these sleep hacks are practical and they're easy to use and you can try them tonight if you like.
Now before we start just a quick explanation as to why NLP can be so effective for switching off and relaxing especially at night time when you're trying to sleep.
I think most of us often think insomnia is caused by too many thoughts but very often it's actually not caused by the thoughts themselves but by the way our minds present those thoughts so it's not so much a case of what you think but kind of how you think it.
So if the pictures in your mind are too bright or they're too vivid or your inner voice is too loud shouting and sharp your nervous system reacts as if something is still happening.
NLP helps you change those settings so the emotion is able to just naturally settle.
Okay let's go through them.
NLP sleeping technique one.
When your thought or image is keeping you awake first thing is don't try to wrestle it to the ground.
Just simply change the settings.
Here's how.
Firstly notice the bothersome image or thought.
I mean really pay attention to it.
Then imagine a control panel in front of you with a big dial on it.
If it's a picture turn the dial anti-clockwise and drain all the colour out.
Make it black and white.
Shrink it all the way down to the size of a postage stamp.
Then push that tiny stamp way off into the distance until it's barely visible.
Now if it's an internal voice a voice in your head that won't keep quiet then try this.
Change the tone into something slow and boring like a droning cartoon character or me.
Notice how the emotional charge drops as the sound changes.
Then imagine reaching over and turning the volume knob all the way down until it's completely silent.
Your mind automatically relaxes its response as the settings shift.
NLP sleeping technique two.
Now this one helps you to occupy your conscious mind just enough to stop the mental looping and once the conscious mind runs out of bandwidth well the unconscious mind then takes over and just eases you into sleep.
Here's how you do it.
Firstly lie comfortably with your eyes closed.
Visualize the letter A.
Once you've done that choose a colour or a texture for it.
Then think of a word beginning with A like apple or aardvark.
Advantageous.
You get the idea.
After you've done that move on to the letter B and this is very important.
You need to see the letter,
Say the word,
Then move on.
The rule here is no stories.
Now if you think of apple don't think and drift into pies or orchards or baking memories.
Most people actually don't get past them before their minds just give up and drift off.
NLP sleeping technique three.
Anchoring your relaxation state.
Now this is something we use in NLP all the time and it can be incredibly powerful for sleep.
Now anchoring is basically teaching your nervous system to associate a physical touch with a deep state of calm.
Here's what to do.
Choose a moment when you're naturally relaxed.
After a warm bath,
Sitting comfortably or meditation can be good.
As the relaxation peaks that's the time you feel so relaxed that you could just almost drift off naturally.
Gently touch your thumb and your forefinger together.
Hold it for five to ten seconds and whilst you're holding it say the words deep sleep in your mind.
Repeat that a few times over two or three days.
By doing this you're conditioning your body almost like training a dog to respond to a cue.
Only the dog this time is your nervous system.
Then when you're in bed get comfy,
Fire off the anchor and your body recalls that stored state of deep relaxation.
NLP sleeping technique four.
Now this is a progressive relaxation method and with this one if it's safe to do so lie on your back and just follow along.
Now bring your focus to your forehead and your eyes.
Scrunch them up gently for a few seconds and then completely release.
Drop your jaw.
Allow your tongue to fall away from the roof of your mouth.
Now just so you know what's happening here your jaw is connected to something called the vagus nerve which is one of the biggest nerves in your body.
It runs from your brain all the way down through your chest and into your belly and it's basically your body's calm down switch.
So when your jaw softens the vagus nerve helps your whole system shift into relaxation.
Let's continue.
After that move to your shoulders.
Imagine them dropping two or three inches deeper into the mattress.
Then allow a slow wave or sweep down your arms,
Your chest and your stomach.
Then onto your legs.
Tense your toes for a moment and then let them go totally limp.
Feel your heels sinking heavily into the bed.
There's no rush here.
Slow instructions help your body move naturally from tension to rest.
NLP sleeping hacks can really help you to relax and they allow your system to shift almost immediately.
My advice is try one or perhaps try all of them.
Notice which one your mind responds to the most.
Sleep well tonight.
Meanwhile I'll see you next time.
