If you've ever been in a state where sleep becomes difficult due to fatigue and you wish there are some simple things you could do to make it come, then these 10 techniques is as good for you as it is for me.
Squeeze and relax
Relaxing all your muscles can prepare your body for
sleep. Anxiety expert Charles Linden says: “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.”
The author of Stress Free in 30 Days (£10.99, Hay
House) adds: “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, says psychotherapist Julie
Hirst (worklifebalancecentre.org). She explains: “Keep
your eyes wide open, repeat 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. Sammy Margo, author of The Good
Sleep Guide (£10.99, Vermilion) says: “Recall
conversations, sights and sounds as you go. It helps
you to reach a mental state that’s ready for sleep.”
Roll your eyes
Sammy says that closing your eyes and rolling the balls
up three times can do the job. She says: “It simulates
what you do naturally when you fall asleep and may
help trigger the release of your sleepy hormone,
melatonin.”
Just imagine
Visualisation meditation works best when you use at
least three senses. Sammy explains: “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
This yoga meditation generates an all-pervading sense
of calm, says Dr Chris Idzikowski, Edinburgh Sleep
Centre Director and author of Sound Asleep, The Expert
Guide To Sleeping Well (£10.99, Watkins Publishing).
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.
Dr Idzikowski says: “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.”
Press here!
There are special points in the body which promote
sleep when pressed gently but firmly. Dr Idzikowski
suggests: “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 briefly 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 own cheek,
as you nod off, says hypnotherapist Sharon Stiles
(sharonstiles.co.uk). “Focus all your attention on what
the movement feels like,” says Sharon. Over successive
nights, your body will learn to associate it with sleep
and repeating it should convince your body it’s sleepy.
Take a breather
Breathing naturally slows as you fall asleep. The
NightWave Sleep Assistant, £49 from nightwave.co.uk,
projects a soft blue light, which slowly rises and falls on
the ceiling. Synchronise your breathing with the wave as
it becomes slower and you should fall asleep within a
seven-minute cycle,
Make a worry list
Going over a to-do list in bed is a major cause of
insomnia. Sharon Stiles says: “Often it’s because you’re
frightened of forgetting what needs doing. So before 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 be calmer and more likely to sleep.”
Culled from Uk-Mirror
Squeeze and relax
Relaxing all your muscles can prepare your body for
sleep. Anxiety expert Charles Linden says: “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.”
The author of Stress Free in 30 Days (£10.99, Hay
House) adds: “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, says psychotherapist Julie
Hirst (worklifebalancecentre.org). She explains: “Keep
your eyes wide open, repeat 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. Sammy Margo, author of The Good
Sleep Guide (£10.99, Vermilion) says: “Recall
conversations, sights and sounds as you go. It helps
you to reach a mental state that’s ready for sleep.”
Roll your eyes
Sammy says that closing your eyes and rolling the balls
up three times can do the job. She says: “It simulates
what you do naturally when you fall asleep and may
help trigger the release of your sleepy hormone,
melatonin.”
Just imagine
Visualisation meditation works best when you use at
least three senses. Sammy explains: “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
This yoga meditation generates an all-pervading sense
of calm, says Dr Chris Idzikowski, Edinburgh Sleep
Centre Director and author of Sound Asleep, The Expert
Guide To Sleeping Well (£10.99, Watkins Publishing).
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.
Dr Idzikowski says: “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.”
Press here!
There are special points in the body which promote
sleep when pressed gently but firmly. Dr Idzikowski
suggests: “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 briefly 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 own cheek,
as you nod off, says hypnotherapist Sharon Stiles
(sharonstiles.co.uk). “Focus all your attention on what
the movement feels like,” says Sharon. Over successive
nights, your body will learn to associate it with sleep
and repeating it should convince your body it’s sleepy.
Take a breather
Breathing naturally slows as you fall asleep. The
NightWave Sleep Assistant, £49 from nightwave.co.uk,
projects a soft blue light, which slowly rises and falls on
the ceiling. Synchronise your breathing with the wave as
it becomes slower and you should fall asleep within a
seven-minute cycle,
Make a worry list
Going over a to-do list in bed is a major cause of
insomnia. Sharon Stiles says: “Often it’s because you’re
frightened of forgetting what needs doing. So before 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 be calmer and more likely to sleep.”
Culled from Uk-Mirror
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