Sleep conducive Technique: Enhance Your Sleep Quality

Sleep Conducive Technique or Therapy is a therapeutic technique that may help who are facing problems in sleep or can not sleep properly.

What is Sleep?   

Sleep is a condition to minimize the mental and physical activity in which consciousness is changed and the sensory activities is stops. Here you can study how to improve sleep at home. Sleep Conducive Technique or Therapy is much affective for sleep hygiene.

Cause of sleep disturbance

For better sleep first you should know about the causes of disturb sleep. There are varies things that may cause sleep disorder or disturb sleep cycle. These may include:

• Often feel stress 
• Obsession
• Substance abuse (Ice or others stimulants)
• Working the night shift
• Side effects of medicine
• Medical condition (heart problems, Asthma severe body pain etc.)
• Depression
• Anxiety
• Having sleep disorder in family history

Sleep Conducive Technique or therapy

Sleep conducive technique is technique that may help in sleep hygiene. Here are some instructions that psychologists or mental health professionals should give to their clients.

Instructions

1. Make a proper schedule of sleep and awake
2. Daily exercise
3. Diet plan
4. Don’t take fast foods excessive wright before sleep
5. Don’t see or use screen (laptop, computer or mobile etc.)
6. Client should have comfort bed to sleep
7. While he/she going to sleep and can’t sleep easily due to his/her thoughts and any stressors, tell them to see wall and make an imaginary circle on wall.
8. The circle should round shape. If he/she can’t make then erase and make again.  
9. When he/ she makes a circle then write a 200 or any digit like 100 or any alphabet like Z in this circle that should not touch the circle, but almost near the circle.
10. Now erase the written digit or alphabet but carefully don’t erase circle line.
11. These practices repeat again and again (If he/she writes alphabets means Z then instruct erase it and said write Y. And he/she writes in digits 200 then instruct erase it and say write 199 and so on.) It depends on psychologist or mental health professionals they want to instruct their clients alphabets or digits.
12. Most remember thing is that don’t blink eyes while writing or erasing.

How sleep conducive technique works?

When the clients or health seeker open his eyes constantly his pupils of the eyes will feel fatigue. His mind will be focus on circle and digits or alphabets and he/she will feel free from other thoughts. this exercise will help to control his/her thoughts that were disturbing. After a small amount of time, he will feel relax mentally. But fatigue his body due to his eyes and body needs to relax. It may help to sleep easily. Although its has not any research evidence but its effective.

Note: If you have a severe problem related to sleep issue then you should must consult with mental health professionals and use prescribed medicines.

Conclusion

Sleep Conducive Technique or Therapy is much effective technique or therapy which may help to those, who can’t sleep due to his/her excessive thoughts. I request to psychologists and mental health professionals should try first this technique or therapy to their client those who have not much difficulties to sleep.