Brandi Buchanan, PhD
Just thinking about relaxing is still thinking. So try building a simple, doable rhythm of down-regulating for several hours with soothing bath/shower, soothing music, simple slow stretches, lotions such as lavender known for calming, which will become a trigger to relax as you build a nightly routine. I use simple mindfulness - Metta/Loving-kindness prayer, breathing slowly, laying on my side, because that position allows me to feel my breathing most clearly, — with just a few phrases, my mind is usually quiet and clear, and I often fall asleep in the middle of the process.
I had difficulty with distraction during meditation until a professor friend suggested pairing it with slow movement - yoga, stretches. That was key for me. Perhaps blending touch, smell, sound, movement, and the anticipation of all of that, may be helpful for you.
A skilled therapist should be capable of helping you process the thoughts rooted in unresolved issues and also give you a proactive approach using established therapeutic techniques and strategies.
1. Get out of bed if you do not fall asleep within 20 - 30 minutes and do
2. Only get into bed if you are sleepy.
3. Do not nap.
4. Get up the same time every morning.
5. Learn some relaxation techniques or see a stress management therapist
who could teach you relaxation techniques.
6. Use the relaxation techniques as soon as you get into bed.