Here's a technique to fall asleep in no time and kill urges before bed time.

Hey there,

Many of us used to PMO before bed time. Our brain was used to get a dopamine high before bed, and now that it's gone, we may have a hard time falling asleep. Urges can also be pretty intense before bed.

I'm actually in a support group for people who want to succeed their life and I've learnt an amazing trick for getting asleep easily. It also makes you sleep deeper and more relaxed, so you wake up less often to urges/boners. It works for me. I wake up less often than I used to in the beginning.

First of all, go to bed ONLY if you feel tired.

1) Strenghten all your muscles during 30 seconds (don't make it hurt, but all your body must be in total tension). If you have a boner, it will most likely be gone by then.

2) After the 30 seconds, release everything. The feeling is priceless!

3) Take 8 deep breath. 5 second inhale by nose, hold it for 5 seconds, 5 seconds exhale by nose also. By then, you will feel relaxed

4) You will now use your brain to relax every part of your body until you fall asleep. Start by your head, then your forehead, nose, jaw, chin, neck, arms, hands, chest, etc.
For every part of your body, tell yourself in your head :

''my (forehead) is relaxed, deeply relaxed, more and more relaxed, completly relaxed''.
''my (jaw) is relaxed, deeply relaxed, more and more relaxed, completly relaxed''.
''my (neck) is relaxed, deeply relaxed, more and more relaxed, completly relaxed''.

Say it slowly with a calming voice in your head. When I started this technique, I needed to repeat it 5 times for each part of my body. Right now, I'm good with 2. When you get experienced enough, you can replace the word ''relaxed'' by other sensation you want to feel. Examples : my forehead is cold, my forehead feels numb, my forehead is heavy, my forehead is light, etc. Yes, just by using your brain, you can make your whole body feel totally cold.

Most of the time, I can't even get past my chin... You will feel so relaxed and will literally just fall asleep in no time if you are concentrated enough. It also grants better recovery since you will let go of the tensions in your body before resting. Relaxation is also recommended when you work out.

For those who practice autosuggestion (see in my signature), this is an awesome technique for relaxing your body and your mind before a session. I suggest you start your autosuggestion as soon as you feel relaxed and as you feel that you're about to fall asleep. Be aware, because many times I fell asleep too easily and skipped the autosuggestion session by accident. :/

This saved me from MANY relapses as it also makes you learn how you can control your body. Replace the PMO habit you had before bed by this technique.

Good luck!
Phyzik

 

Yeah you can look up my thread about autosuggestion!