Autogenic training to fall asleep: our tip for your well-being

Written by: Konstantin Neumann



Time to read 7 min

There is an abundance of strength and relaxation in each and every one of us. You can imagine it like a sunny little island in the ocean or a peaceful clearing in the forest - a magical place. But in hectic times, when stress or worries dominate our everyday lives, it is not so easy to find our way there. That's when autogenic training can be your compass, guiding you reliably to this destination: Peace and balance. By taking this time to better understand yourself and your thoughts, you can also pave the way to a deeper sleep. Autogenic training to fall asleep allows you to free yourself from the tensions of the day, shake off all stress and achieve a state of inner balance. This makes it easier and quicker for you to drift off into a peaceful and valuable sleep. We show you how autogenic training to fall asleep works best.

Does autogenic training help to overcome sleep disorders in the long term?

Autogenic training is a wonderful way to promote your inner peace and serenity - especially when it comes to finding restful sleep. What's more, autogenic training to fall asleep can significantly help you to overcome sleep disorders and find your way back to restful sleep. And this is undoubtedly of crucial importance for our physical and mental well-being. So if sleep disorders are affecting your quality of life, it's time to do something about them.

Autogenic training for falling asleep (and in general) is a proven method for achieving a state of deep relaxation. Through targeted exercises, you learn to direct your thoughts positively and thus also influence your body. You learn to let go of stress and worries, which means that autogenic training to fall asleep gets to the root of the main causes of sleep disorders. If you practice regularly, you will soon notice that you fall asleep faster, sleep more deeply and wake up refreshed in the morning. You will be able to accept stress better and reduce it again without it robbing you of sleep at night - and your nights will finally be exclusively for your relaxation again.

Autogenic training for sleep disorders or autogenic training to fall asleep does require commitment, patience and a real dedication to the concept of letting go, shaking off, relaxing - but it's worth it! Not only will you sleep better, but you will also benefit from increased serenity and inner peace in other areas of your life. Autogenic training for falling asleep is a valuable skill for enjoying your life in a powerful and balanced way again. Let's start the journey to a deeper and more restful sleep together. You have the ability to change within you - and autogenic sleep training will help you to use it effectively. Be open to this inspiring journey that can lead you to a more balanced and happier life.

Getting enough sleep is important for your health

How does autogenic training before going to sleep work?

Autogenic training to fall asleep is an effective way to calm your mind and drift off into a valuable sleep. There are different exercises for this, all of which you are welcome to try out. Find out for yourself what works for you. At the beginning of the exercises, the most important thing is to find a comfortable place where you can calm down without disturbance. So take a look at your bedroom and check: Can I feel comfortable here? If not, you should find out why. Is the laptop on your bedside table reminding you of work affecting you? Are you annoyed by untidy laundry, or are you irritated by a certain color in your bedroom? Then change that! Your bedroom should be a place of harmony and support your path to relaxation and sleep. Only then can you make yourself comfortable and our autogenic training to fall asleep can begin. The following exercises will help you:

1. Heaviness exercise:

Imagine how your head, shoulders, arms, chest, stomach, legs and feet gradually become heavier. It is best to go through your whole body bit by bit from the tips of your hair to the tips of your toes and let go of the tension. Feel deep inside yourself and imagine yourself sinking into your mattress. Your muscles are now relaxed, and your mind is also relaxed.

2. Warmth exercise:

Using autogenic training to fall asleep, visualize how a pleasant warmth floods your body. It starts at your feet. Perhaps you are standing on the beach and warm seawater is spilling onto your toes. Then this soothing warmth flows through your legs, stomach and chest and into your arms and head. It gives you peace and relaxation and flushes your stress out of your body.

3. Breathing exercise:

Direct your attention to your breath through autogenic training to fall asleep. Breathe in and out calmly and evenly. As you breathe in, think of the word "calm" and as you breathe out, think of the word "relaxation". Repeat these words quietly in your mind and internalize their true meaning. This exercise will help you find your inner balance and prepare you for a restful sleep.

Keep in mind that autogenic training to fall asleep is a combination of mindfulness and visualization - a learning process that requires patience and regular practice. If you do these exercises every day before going to sleep, you will get better and better at calming your mind. And as a result, you will find the sleep you crave. Give it a try! Our tip: Would you like to get to know your inner self even better than you can through autogenic training to fall asleep? Then perhaps a MODERNmind retreat might be a good opportunity for you to experience letting go, relaxing and balancing yourself intensively.

Can autogenic training help me sleep through the night?

Autogenic training to fall asleep is not only an effective method for falling asleep faster and more reliably. It can also help you to enjoy a deeper and uninterrupted night's sleep. Here are a few background facts: Nightly awakenings or difficulty sleeping through the night are often caused by stress. Your stressful thoughts "haunt" you in your sleep, so to speak, and wake you up. Autogenic training to fall asleep teaches you to let go of this stress before falling asleep. In this process, you relax your mind and body in equal measure. This muscular and mental relaxation can help you to be less restless at night and therefore less likely to wake up.

If you regularly practice autogenic training to fall asleep, your overall quality of sleep will improve. To use autogenic training to fall asleep and stay asleep, it is best to practice the exercises daily before going to bed. Start with the heaviness or warmth exercise to physically relax. Then combine these with the breathing technique listed above to calm your mind. Over time, you will be able to enjoy a peaceful, deep sleep that is not easily interrupted.

Do you have any questions about autogenic training? Breathing exercises, relaxation, meditation or self-discovery? Then take a look at other articles in our blog!

How can autogenic training help children fall asleep?

Many children are under constant pressure during the day. Constant entertainment, lots of (media) impressions and a packed leisure program continue until late in the evening. It is then difficult to really calm down in a short space of time. Autogenic training for falling asleep can also be a wonderful accompaniment for children. It allows them to relax in a gentle way, making it easier for them to drift off to sleep. Try out different exercises with your children and find out which technique works best for each individual. Incidentally, the same applies here as for adults: The environment must be right. Of course, it is almost impossible not to have any distractions lying around in your child's room. But make sure that you keep the potential for distraction from toys or school things as small as possible so that your child can let go of the day more easily. These exercises have proven effective:

1. The dream journey:

Tell your child about a special journey they can take in their dreams. Together you imagine yourselves in a quiet, safe place, e.g. an island or an enchanted forest. As you describe the journey and the destination, emphasize the relaxing elements, such as the sound of the sea or the chirping of birds. This teaches your child to concentrate on the beautiful images in order to calm down and fall asleep.

2. The cloud technique:

Close your eyes with your child. Then ask them to imagine lying on a soft, fluffy cloud. The cloud floats gently through the sky, rising and falling harmoniously. With each breath, your child can now imagine sinking deeper into the cloud until the fluffy, absorbent cotton completely envelops them. All worries and difficulties have no place in this cocoon - a reassuring thought.

3. Bedtime stories for the soul:

Tell your child a special story that is about the power of relaxation. For example, about brave heroes or heroines who find the inner strength in their dreams to be balanced and happy. These stories can serve as a bridge to gently transition into the autogenic exercises above, such as focusing on the heaviness or warmth in the body.

Autogenic training to fall asleep also has many benefits for children

Our conclusion on the subject of autogenic training, children & falling asleep:

For children, autogenic training to fall asleep is an empathetic way to discover the world of relaxation and inner peace. It not only creates a positive sleep environment, but also teaches vital stress management skills. Ideally, these practices become a valuable part of childhood, helping to sleep better and feel better overall. Let's embark on this important journey together with our children!