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Lying awake in bed unable to doze off? We give you nine simple ways to trick yourself into a peaceful slumber
We all know that a glass of hot milk and a warm bath are supposed to relax us before bed. But what when you still can't slip into a good sleep? Trick yourself to shuteye by using these expert natural tips:
Left nostril magic
This yoga method is known to reduce blood pressure and calm you. The way to do it is to lie on your left side, and rest a finger on your right nostril to close it. Start slow, deep breathing through the left nostril. This technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Squeeze and relax
Relaxing all your muscles can prepare your body for sleep. Lie 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. Breathe 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.
Stay up
Challenge yourself to stay awake, and your mind will rebel. This phenomenon is called the sleep paradox. Keep your eyes wide open, and repeat 'I will not sleep'. The brain doesn't process negatives well. It will interpret this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.
Press rewind
Remembering the mundane details of the day in reverse order clears your mind of worries. Recall conversations, sights and sounds as you go. It helps you to reach a mental state that's ready for sleep.
Imagine
Visualisation meditation works best when you use at least three senses. Imagine yourself in a situation where you feel content — a tropical paradise, sailing on calm waters, walking in flower fields. As you explore your 'happy place', imagine smelling flowers, feeling grass or sand under your feet, and hearing water lap against the boat. You should soon feel relaxed and drift off.
Hum to yourself
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 outbreath. Notice how it vibrates in your chest. Focus fully on this vibration over six breaths then sit quietly for a moment. Tell yourself you are ready for sleep, get up and hit the bed.
That's the point
There are special points in your body which promote sleep when pressed gently but firmly. Put your thumb on the point between your eyebrows at the top of your nose, where there's a slight indent. Hold for 20 seconds, release and repeat twice more.
Next, sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way. Finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.
Find your trigger
The key to this trick is to start the habit as you drift off during a period when you are sleeping well, then you can use it when you have difficulty. Do something unusual, such as stroking your cheek, as you nod off. Focus all your attention on what the movement feels like. Over successive nights, your body will learn to associate it with sleep and repeating it should convince your body it's sleepy.
Make a worry list
Going over a to-do list in bed is a major cause of insomnia. Often it's because you're frightened of forgetting what needs doing. So before going to bed, write your list on paper so you can forget it until next day. You could also imagine filing your thoughts in a cabinet. You'll feel calmer and are more likely to sleep.
We all know that a glass of hot milk and a warm bath are supposed to relax us before bed. But what when you still can't slip into a good sleep? Trick yourself to shuteye by using these expert natural tips:
Left nostril magic
This yoga method is known to reduce blood pressure and calm you. The way to do it is to lie on your left side, and rest a finger on your right nostril to close it. Start slow, deep breathing through the left nostril. This technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Squeeze and relax
Relaxing all your muscles can prepare your body for sleep. Lie 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. Breathe 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.
Stay up
Challenge yourself to stay awake, and your mind will rebel. This phenomenon is called the sleep paradox. Keep your eyes wide open, and repeat 'I will not sleep'. The brain doesn't process negatives well. It will interpret this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.
Press rewind
Remembering the mundane details of the day in reverse order clears your mind of worries. Recall conversations, sights and sounds as you go. It helps you to reach a mental state that's ready for sleep.
Imagine
Visualisation meditation works best when you use at least three senses. Imagine yourself in a situation where you feel content — a tropical paradise, sailing on calm waters, walking in flower fields. As you explore your 'happy place', imagine smelling flowers, feeling grass or sand under your feet, and hearing water lap against the boat. You should soon feel relaxed and drift off.
Hum to yourself
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 outbreath. Notice how it vibrates in your chest. Focus fully on this vibration over six breaths then sit quietly for a moment. Tell yourself you are ready for sleep, get up and hit the bed.
That's the point
There are special points in your body which promote sleep when pressed gently but firmly. Put your thumb on the point between your eyebrows at the top of your nose, where there's a slight indent. Hold for 20 seconds, release and repeat twice more.
Next, sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way. Finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.
Find your trigger
The key to this trick is to start the habit as you drift off during a period when you are sleeping well, then you can use it when you have difficulty. Do something unusual, such as stroking your cheek, as you nod off. Focus all your attention on what the movement feels like. Over successive nights, your body will learn to associate it with sleep and repeating it should convince your body it's sleepy.
Make a worry list
Going over a to-do list in bed is a major cause of insomnia. Often it's because you're frightened of forgetting what needs doing. So before going to bed, write your list on paper so you can forget it until next day. You could also imagine filing your thoughts in a cabinet. You'll feel calmer and are more likely to sleep.
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