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Understanding the biological clock is important for people who have sleep problems. If we wake up every morning at the same time and sleep at about the same time every night, we are helping to keep the biological clock accurate. If we sometimes read, watch television, or have wild parties late into the night, this irregular life style disturbs the accuracy of the biological clock, so that when we want to sleep we may not feel sleepy. By keeping irregular hours of sleeping and waking, we cause ourselves to experience a mini jet lag all the time. To help the biological clock work in our favour, we should wake up at the same time each day. We know that under free running experimental conditions, without any outside time cue, our natural biological clock is about 25 hours. Were we to let nature take its course, we would sleep about one hour late each day. After a few days, we would be sleeping a few hours later than our normal sleep time. To reset the biological clock to 24 hours, we must ensure that we wake at the same hour each day. Although we think we have little control over sleeping, we do have full control over waking up. Waking up at the same time each morning is now one of the most important disciplines recommended by most sleep experts for treating insomnia.
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We naturally think of being quite still while we are relaxing. This is so for the early stages. However, we have now mastered the technique. We are familiar with the relaxed feeling of the mind, and we have learned to induce it quite easily and quickly while sitting down. We have now reached the stage when we can practise the exercises while we are actually doing things.
The first step in this direction is a very simple one. As we relax, we allow our eyes to open a little, and to close again very slowly. We do this in time with our breathing. As we breathe in our eyes open, then they close again as we breathe out. All the time we maintain the deep relaxation of our mind. At first we are content to have our eyes open just a little. As we become more experienced, they can open wider and wider.
The next stage is to do our exercises as we walk slowly down the street. We feel the relaxation of our mind. We are conscious of the ease and rhythm of our body as we move; and all the time we are aware of the relaxation of the muscles of our face and the calm of our mind.
In a similar way the housewife can practise while doing rhythmical domestic tasks such as polishing or using the vacuum cleaner on the floor. By this means the calm and ease of mind induced by the exercises is kept with us in all the tasks of our everyday life.
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