Tips To Help With Sleep

//Tips To Help With Sleep

Tips To Help With Sleep

Tips To Help With Sleep

We all know that a camomile tea and a warm bath are supposed to relax you before bed, but many of us still can’t slip into slumber.

Ten million prescriptions for sleeping pills are written every year in England alone. But you can trick yourself to sleep by trying these expert natural tips…

Inhale through your left nostril

This yoga method is thought to reduce blood pressure and calm you. Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril. This technique is particularly good when overheating or menopausal hot flushes are preventing sleep.

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Squeeze and relax

Relaxing all your muscles can prepare your body for sleep. Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.

On another slow breath, curl your foot up toward your knee, then release. Breath again, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, and so on until you have moved all the way up your body, squeezing and releasing the muscles one by one.

When you have gone from head to toe, your breathing should be steady and you should feel ready for sleep.

Try to stay awake

Challenge yourself to stay awake – your mind will rebel! It’s called the sleep paradox, keeping your eyes wide open and  repeating to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.

Rewind your day

Remembering the mundane detail in reverse order clears your mind of worries. Recalling conversations, sights and sounds as you go. It helps you to reach a mental state that’s ready for sleep.


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Roll your eyes

Closing your eyes and rolling the balls up three times can do the job. This can stimulate the sleep hormone Melatonin, as you imitate something which happens naturally when you sleep

Just imagine

Visualisation meditation works best when you imagine how it looks, how it feels and what sounds there are.

As you explore your relaxing, happy place imagine the smells, what the textures are like of your surroundings; how it feels to the touch or underfoot, what you can see around you. You should soon feel relaxed and drift off.

Hum to yourself

This yoga meditation generates an all-pervading sense of calm, Sit in a comfortable position. Close your eyes, drop your shoulders , relax your jaw, but keep your mouth gently closed. Breathe in through your nose as deeply as is comfortable, ensuring your abdomen, not chest, rises.

Breathe gently out of your mouth, lips together so you hum. Try to hum for the whole out-breath. Notice how it vibrates in your chest. Focus fully on this vibration over six breaths then sit quietly for a moment. Tell yourself ‘I am ready for sleep’, get up slowly and go to bed.

Make a worry list

Going over a to-do list in bed is a major cause of insomnia and often it’s because you’re scared you’ll forget what needs doing. So before bed, write your list on paper so you can forget it until the next day. You could also imagine filing your thoughts in a cabinet. You’ll be calmer and more likely to sleep.

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By | 2018-01-30T10:23:08+00:00 November 12th, 2014|Blog|Comments Off on Tips To Help With Sleep

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