Tried the warm bath and hot cocoa, mood lighting and relaxing with a book? Still lying awake, brain racing and staring at the ceiling? If the usual suggestions for falling asleep are simply not working for you, here are a few simple tricks to help you slip into the Land of Nod.
The 4-7-8 breathing technique is an effective way to increase your oxygen intake and relax the body, while distracting your mind as you concentrate on breathing. Touch your tongue to the roof of your mouth behind your front teeth and exhale fully. Breathe in through your nose while you count to four. Hold your breath while you count to seven. Finally, count to eight while you gently blow the air out through your mouth. Repeat three more times.
Ban electronic devices from the bedroom. Phones, computers and even bright digital alarm clocks all emit light that interferes with the body’s production of melatonin, the hormone that induces sleep.
Practice some yoga nidra a deep relaxation method originating in India. Close your eyes, and lie on your back with your arms away from your body, palms turned upwards. Your feet should be hip width apart, with your toes falling outwards. Whilst you lie quietly, turn your attention to your breath and focus on relaxing each body part in turn.
Acupressure is a form of traditional Chinese medicine that improves wellbeing through the use of pressure on trigger points. Apply gentle pressure to the specific points that promote relaxation and sleep found on the forehead between the eyebrows, on the wrist and just below the ankle.
Reverse psychology can have a powerful effect, so if all else fails – see how long you can stay awake.
Source The Telegraph