Sunday, 22 Sep 2019

How to Sleep Better? Sleeping Well: Getting Enough Satisfaction from the Day

How to grow Dick
How to Sleep Better?
- A man with a seven-inch (18 cm) penis may proudly compare his organ to the average man’s five to six inches (12-15 cm) but be intimidated when learning another wields an eight-inch (20 cm) rod.

“Leaving Loneliness: A Workbook: Building Relationships with Yourself and Others”

by David S. Narang Ph.D

How to Sleep Better? Sleeping Well: Getting Enough Satisfaction from the Day

Sleeping well is a great act of love for yourself. It allows for a strong mind and better mood the next day, more focused attention and presence at work and in social interactions, and it simply allows you to feel good. There are many reasons sleep may be missed for one night (e.g., emotions about a specific conflict, worries, a noisy neighbor, excitement about an idea, a snoring partner, etc.). If you consistently go to bed too late and experience being tired the next day, then if there are no medical explanations and you are not stressed or thinking intensely, there is a good chance one main problem is at the root of your lack of sleep. You likely needed and sought comfort and/or satisfaction from the evening that was not there to be had. You may have stayed up progressively longer and longer trying to get comfort or satisfaction and never got there, and then slept only once you were completely exhausted. How to Sleep Better?

How to Sleep Better? Sleeping Well: Getting Enough Satisfaction from the Day - photo 1

How to Sleep Better?

How to Sleep Better? If that is true for you, this then brings up the question: How can you actually get some of the satisfaction or comfort you are seeking during the day so that you do not have to try to tap water from the metaphoric dry well that is your late evening? Ask yourself, “What are the things I want most from my evening so that I can prioritize what I really need, and thus feel satisfied enough to later be able to surrender to sleep? Is it social time? Is it setting up my home to better reflect my lifestyle? Is it quality time alone, etc.?” Specifically, how can you get some of these things during your day, or more efficiently seek them in your early evening to prevent extended late nights? Based on all of the above, what do you need to do in order to increase your chances of getting more sleep?

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How to Sleep Better?

How to Sleep Better? Sleeping Well: Releasing the Day’s Intensity

How to Sleep Better? Another common reason people have difficulty sleeping has little to do with needing more from the day. Rather, they are having difficulty relaxing the mind, as the mind is revved up and stuck in high gear with thoughts and emotions flying, often revisiting the day, problem solving, or endlessly online, despite exhaustion. First begin by expressing and releasing the thoughts and emotion. Describe the tension you are experiencing. Go into detail: Second, it is time to self-soothe your body and mind. Self-talk: Say this to yourself, in a gentle, slow style: “I am letting go of the things on my mind. I am putting them aside. I feel so much pressure to keep thinking, but I am going to let go of the things on my mind.” “I am letting go of pressure to solve any problems right now. There is nothing I need to correct or fix right now. I am going to stop working for the night and let myself be open and free. If I am in emotional pain, I will take a break from focusing on that for now.”

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How to Sleep Better?

How to Sleep Better? How did these thoughts work for you? If not well, please rewrite the calming self-talk in your own words. Scan your body. Are your muscles tense anywhere (e.g., your face, your stomach, your neck/shoulders)? Release your tense muscles. Relax them simply by noticing each of them. If they truly will not release, tense them first a bit more than they already are for ten seconds, then release. Your muscles are then likely to comply with your wish for them to relax. Finally, come into your senses. Notice how the pillow feels against your cheek, and the mattress against your body. This activity is likely to help, especially if you repeatedly practice it. However, if you still cannot improve your sleep, consider consulting a doctor. In that way, you are being caring with yourself and will not allow your body, mind, and mood to be injured by being chronically under-rested.

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How to Sleep Better?

How to Sleep Better? Secure Attachment Exercising

What is your purpose in doing exercise? Is there a way you can shift this to make that purpose for yourself, if it is not already? For example, if your current reason is to be attractive to others for either power or self-esteem, could you try on the rationale that you would like to feel confident about being attractive because you want to simply feel the confidence of being attractive? This may sound like semantics or splitting hairs, but the point is that it is important to frame this in terms of your own needs instead of solely on how it alters others’ impressions of you or makes you ‘good enough.’ How to Sleep Better?

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How to Sleep Better? Exercising

Okay, now it is time to run, swim, or lift weights, et cetera, adapting the following principles, written here using running as the example. Get on the treadmill or start your jog outdoors, putting aside any preconceived notion of how far you will go. If at a gym, you may notice how fast or slow others around you are going, but try to abandon ideas that you need to compete in some way to prove your worth. Instead, tune in to your body and let it guide you by asking yourself the questions below. Read and reread the questions before beginning the workout so you can hold some of them in mind.

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How to Sleep Better? Exercising

1) Today, does it seem I need a long warm-up or a short warm-up?

2) If my body resists as I start moving more quickly, I may need to slow down until it is ready to stay consistent at higher speed. How can I talk to myself in an encouraging way about this?

3) Am I pushing too hard for the sake of my ego or self-punishment, or is it a good, challenging but reasonably comfortable speed?

4) When I arrive at consistent speed, am I breathing deeply and fully?

5) How will I encourage (rather than criticize/whip) myself to keep going? How will I gently overcome any premature desires to stop?

6) What are my body’s signals when it is truly time to stop? Can I tune into those signals versus listening only to arbitrary numbers about how far I “should” go?

7) If I ran less than usual on a given day but listened successfully to my body’s cues about when it was time to stop, how will I encourage myself that this is the correct approach to long-term fitness and strength?

What was it like for you to tune in to your body’s cues and to use these to guide your exerciseWhich of the above questions were most useful for you to keep in mind? Why?

And a couple of funny pictures of sleepy animals to make you smile.

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How to Sleep Better?

How to Sleep Better? Sleeping Well: Getting Enough Satisfaction from the Day - photo 8

How to Sleep Better?

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How to Sleep Better?

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How to Sleep Better?

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How to Sleep Better?

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How to Sleep Better?

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A Four-Inch-Long Penis Is More Than Adequate

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