How to sleep less and stay awake

What is autogenic training

One of the most effective techniques of rapid recuperation and improvement of well-being - autogenous training (AT).

autogenous training method was invented by German physician Johann Schulz, who proposed to use it as a medical therapy. Feature of his approach is that the patient to play an active role: to achieve the result you need to work on their own ideas and, as a result, sensations.

Schultz found out that the relaxation of muscles a person experiences a feeling of heaviness, and when filled with blood vessels - feeling of warmth. Full focus on these sensations leads to the fact that man is able to deeply relax the muscles and cause blood flow to the capillaries.

eventually autogenous training was used as a successful relaxation technique, Which helps to cope with stress, get rid of physical and mental stress, regulate breathing, blood circulation and heart rate.

It is believed that all of these factors usually can not be influenced without the use of drugs. However, one of the indisputable advantages of the AT - the ability to quickly recover and return to a state of cheerfulness.

If a person needs 7-8 hours of normal sleep to feel fresh again, and gathered, some using autogenous he is able to achieve this in just 4-5 hours.

Autogenic training is quite easy to carry anywhere and at any time after work, during the lunch break or before going to sleep, he will help you to quickly remove stress and relax.

performance technique

For autogenous need to take a comfortable position, such as lying down. Hands should lie relaxed at your sides, without touching it. Palms facing upwards. Feet slightly apart, toes pointing in different directions. AT can also be done while sitting in the so-called pose driver: it is necessary to sit on the edge of a chair, put his feet on the width shoulders, hands to lean on her hips so that your hands and fingers remain free, head tilted forward and the neck relax.

You can sit right, if you can lean back and head to the back of the chair to the spine was straight and her legs and torso form a right angle. Make sure the position for you comfortable and you are able to relax the muscles.

Six autogenous stages

1. weight

In the first step you need to concentrate on the feeling of heaviness in the arms and legs. Create a sense of gravity will, for instance, repeated to himself: "My right hand is heavy... My left arm is heavy... My hands were heavy. My right foot is heavy... My left leg is heavy... My legs were heavy. My arms and legs were heavy. "

It is important to feel the real gravity of each of the parts of the body. Do not try to weight the body of an effort to make sense of uniform. There is also no proper schemes, where to begin.

Try not to turn to self-hypnosis practice. The severity is already present, it is necessary only to feel and strengthen.

Gradually, a feeling of heaviness can be replaced easily in the individual parts of the body such as the hands.

Repeat the approval of not less than three times. When you feel a change in sensation, proceed to the next stage.

2. Warmly

The blood in the body is redistributed from large vessels to capillaries. For this exercise, it is important to remain calm and to continue concentrating on the severity. Try to feel how your body spreads warmth. Repeat inwardly from the first installation step, replacing the severity of heat. If an arm or leg you originally cold, try to warm them up to the normal state, so you can feel the warmth.

3. A heart

Now, feeling calm, gravity and heat, go to the third stage. Concentrate on where and how you feel pulsating in your body, and focus on this feeling. You may need time to feel the pulsations in the arms and torso, but it will be for you a sign that it's time to move on to the next step. If you are mentally distracted, try to say to myself: "My heart is beating smoothly and quietly."

4. Breath

The fourth exercise will help you soothe breath. If you have ever meditated, then you know that the concentrated observation of the inhalation and exhalation of breath slows. Try to achieve such a state that the process is not completely dependent on you. That is, you follow the breath, but at the same time does not interfere in this process.

5. Solar plexus

Incessantly calm feeling, gravity, heat, pulsation and breathing, concentrate on the feeling of heat in the upper abdomen, where the solar plexus.

6. Forehead

When practicing AT blood redistributed in the body decreases its flow to the head. Forehead becomes slightly cool. Focus on this feeling helps relieve fatigue, increase efficiency. You can feel the coolness and in other parts of the face, but this is not mandatory.

It is important to remember that moving to the next stage should only mastered the previous one.

Even the six basic stages of autogenic training is enough to feel significant changes in well-being and the mode of the day. You will notice how much easier you will wake and sleep, sleep time will be reduced, and efficiency will increase.

Learn basic autogenic training really 3-4 months of daily practice. Whether you do a book or just using video and audiouroki - rely on your gut feeling. In the end, no one but you do not know at what point do you feel in yourself enough gravity, heat or relaxation, to move to the next level.

Auditory training can help get rid of the neurosis, functional disorders and a number of psychosomatic illnesses, it is used in treatment of diseases of the foundation emotional stress and the tension of smooth muscles. However, autogenic training should be practiced with caution to those suffering severe mental disorders.

How do you make up for the lack of sleep and restores power? Share in the comments.