The next time you are having trouble sleeping, try these expert-recommended natural tips to conquer your insomnia.
Inhale through left nostril
This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start taking slow, deep breaths in through the left nostril.” Smith says this technique is particularly helpful when experiencing menopausal hot flushes.
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.”
He adds: “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 to sleep.
Fool your mind
Challenge yourself to stay awake — your mind will rebel. It’s called the sleep paradox, says psychotherapist Julie Hirst. She explains: “Keep your eyes wide open, and 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.”
Rewind your day
Remembering the mundane details in reverse order clears your mind of worries. Sammy Margo, author of The Good Sleep Guide says: “Recall daily conversations, sights and sounds. It helps you to reach a mental state that’s ready for sleep.”
Just imagine
Visualisation meditation works best when you use at least three senses. Margo explains: “Imagine yourself in a situation where you feel content — a tropical paradise, sailing on calm waters...As you explore your ‘happy place’ imagine smelling pretty flowers and hearing water lap against the shore.”
Hum to yourself
This yoga meditation generates an all-pervading sense of calm, says Dr Chris Idzikowski, author of Sound Asleep, The Expert Guide To Sleeping Well. 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 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.”
Empty your bladder
As we age, we produce less of an anti-diuretic hormone that stops the kidneys making as much urine. As a result we may develop nocturia, the need to go to the loo several times during the night.
Avoid drinking fluids two hours before bedtime and use the doublevoiding technique. “It means emptying the bladder twice by urinating a second time 10 to 15 minutes after the first time,” says Prof Merlin Thomas, author of Understanding Type 2 Diabetes. Cutting back on salt to no more than eight grams a day also reduces loo visits, Japanese researchers found.
Exercise between 4-7pm
Moderate exercise can help you sleep, says Prof Paul Gringras. “It’s one of the best ‘sleep-medicines’ around. But like all medicines, there is a right and wrong way to use it.”
“The timing can make a big difference. Exercise in the morning is unlikely to help, and exercise too close to bedtime is likely to cause problems. Try taking 20-30 minutes of exercise — that's moderate by your standards — ideally, between 4pm and 7pm.” Walking or gardening will do.
Go cherry picking
“Cherries contain melatonin, a hormone that helps regulate our sleep pat terns,” says nutritionist Anita Bean. “Researchers found drinking cherry juice 30 minutes after waking and 30 minutes before the evening meal boosted sleep by 84 minutes and improved sleep quality in people with insomnia.”
https://mumbaimirror.indiatimes.com/others/health-lifestyle/trick-yourself-into-dozing-off/articleshow/62384860.cms
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