Kerry McLean: Now I've overcome insomnia, that book I vowed to write may never get finished

From belfasttelegraph.co.uk

I might be dreaming, but it seems like every time I've delved into the papers over the last week or so, there seems to be another story about sleep or the lack of it. If it wasn't Desmond Swayne getting caught out enjoying 40 winks in the House of Commons mid-debate, it was Donald Trump's doctor declaring that the president exists on a meagre four hours of shut eye each night.

Of course, the world of politics and power seems rife with stories of those people who need very little in the way of sleep. Prime Minister of India Narendra Modi, Twitter founder Jack Dorsey and Tim Cook, CEO of Apple, all state that four hours kip is more than enough to be happy, healthy and clearly very wealthy. I just wish my lack of sleeping ability had left my bank balance in as fine form as theirs.
My night-time patterns have always been highly malleable. Depending on where I was living, what the season was, how good the current book I was engrossed in was, every and any reason could affect whether I'd get enough snoozing done before the alarm would rouse me in the morning. I'd pass a couple of months on reduced hours and then, for no reason whatsoever, I'd have a few weeks of blissful rest each night, a full eight hours of slumber or as close as any parent of young children gets to that.
But those lovely, little oases of real deep sleep have themselves become a bit of a dream when insomnia took hold of my night times about two years ago. At that stage I was going through the emotional equivalent of a perfect storm. In the wake of having lost my wonderful daddy and giving birth to my third baby, all in the space of several weeks, it's not surprising that my sleep went a bit up the left.
What was more surprising to me was that nothing I tried settled it back down to normal and my goodness, I tried the lot. Face masks, lavender oil, black-out blinds and attempts at deep breathing which only led me to shallow thoughts about whether I'd remembered to make the kids' lunches for the morning or if I'd ever get my head round the intricacies of personal finance. The answer to the first was often no and, to the second, never.

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I discovered many other sleep-deprived souls like myself when I meandered onto social media.
There are hundreds of bleary-eyed users online at all hours, sharing tips on how to get a few more than 40 winks. Thanks to their suggestions whole grains, wild lettuce and spinach became a staple of my diet. My favourite fizzy caffeinated drinks went to the wall, replaced by hot milk and chamomile tea. All healthy changes but they didn't earn me one extra second of sleep. The more I attempted to find a miracle cure, the more uptight I became and the less actual shut-eye I got.
So, about six months ago, I decided if I couldn't fix it, I would embrace it. Those extra hours morphed from time that ticked by slowly into a chance for me to watch something other than CBeebies on the TV, read a book or catch up on a little work. I discovered baking to be a very calming activity when your eyes won't shut for love nor money, though the dodgy results of my early morning cooking aren't quite so soothing. I even started work on the book that I've been saying I would write for the last 20 years.
Granted, I've stopped and started and binned my efforts more than a few times but there's a paragraph or two that have made the cut. And the strangest thing is that since I changed my approach to these late-night shenanigans, the hours I sleep have begun to increase. I've gone from averaging four hours to often getting as much as six and those additional 120 minutes can be the difference between feeling alive and feeling like the walking dead.
The only problem I have now is that without those extra hours that book will never get finished or see the light of day, news which I'm sure will help those who love their literature continue to get a good night's sleep.

https://www.belfasttelegraph.co.uk/life/weekend/kerry-mclean-now-ive-overcome-insomnia-that-book-i-vowed-to-write-may-never-get-finished-36527173.html

3 Holistic Ways to Cure Sleeplessness

From popsugar.co.uk

Sleep is vital to our existence. The rest we get when we're asleep allows our bodies to rebalance our hormones and recharge mentally as well as physically. When you don't get an adequate amount of sleep, scary things can happen, like lack of focus, a weakened immune system, and susceptibility to stress.
When you suffer from insomnia, not only do you suffer from the effects of lack of sleep, but the frustration of not being able to sleep can also affect your mood. If sleep aids are not on your list of cures for insomnia, Sleep Guru and author of Breathe Better, Sleep Better, Anandi, has a few holistic hacks that'll help cure your sleeplessness.

Put Your Feet Up

Putting your feet up isn't just a comfortable way to relax, according to Anandi. Raising your legs against a wall has a "heavenly rejuvenating power and will bring you back to earth after all that running and rushing."
Getting your feet in the air and legs against the wall might sound a little too fun to be an effective relaxation tool, but it's a pose commonly used in yoga because it can help everything "calm down, including the mind and the nervous system." Known as Viparita Karani by yogis, this pose is commonly said to improve blood circulation, boost the lymphatic system, and be stress and anxiety relieving. Anandi recommends including 10 minutes of this in your bedtime practice.

Turn the Lights Down

As Anandi points out, "the body's sleep hormones respond to light and dark." So, adjusting how much artificial light you're exposed to can help you avoid disrupting your body's internal clock, otherwise known as the circadian rhythm.
As Anandi explains, our internal body clocks work quite simply: "As the light goes down and the evening draws in the darkness, the body's serotonin levels rise and melatonin is released to start the natural sleep cycle."
Although you don't have to completely "unplug", dimming bright lights in your home and limiting how much screen time you get in the evening can help your body better prepare itself for sleep.

Breathe

Taking more notice of how you breath is a huge part of readying your mind and body for sleep. Anandi says, "the moment you start taking longer deeper breaths, the heart rate comes down, the mind settles, and you are more likely to fall asleep."
Taking more meditative breaths by breathing deeply into your diaphragm helps to calm you. If you find it hard to be still and focus on your breathing with the lights on, Anandi advises to practice your meditative breathing "for 15 minutes when you turn the light out" to avoid distractions.

https://www.popsugar.co.uk/fitness/Holistic-Ways-Cure-Insomnia-44519670?utm_medium=redirect&utm_campaign=US:GB&utm_source=www.google.com

Can’t sleep at night? 5 foods that can cause anxiety and insomnia

From hindustantimes.com

From the usual suspect caffeine, sugar to cheese, potatoes and tomatoes, here’s a list of foods that may be making you anxious due to their excessive consumption.

Anxiety is one of the leading causes of insomnia. In most cases, we think that anxiety is psychological, and which is true but did you know the kind of food you eat can also cause anxiety? Eating the right food at the right time can help you to balance your nervous system, which can prevent anxiety. Therefore, we got in touch with nutritionists Kavita Devgan and Tripti Tandon, who give us a list of food that maybe triggering your anxiety.

Coffee
One of the major reason for that you have anxiety and insomnia, is because of excessive consumption of coffee. It increases stress hormone and it tends blocks sleep promoting adenosine receptors in the brain. Once, you have consumed it, it takes around 16-24 hours to leave our system. The best remedy is to slowly cut down its consumption.
Sugar
This goes without saying but one should avoid food that contains refined sugar. If you consume excessive refined sugar, your energy level goes up because of an insulin surge and then after that, your blood sugar goes down. This leaves you feeling tired and anxious. When blood sugar levels drop from high to low, hormones adrenalin and cortisol are released, which are the reason you feel anxious.
Food that is aged, fermented or cured
Food such as cheese or salami, which is fermented, smoked or cured, can cause anxiety. During fermentation process, the protein in the food is broken down by the bacteria into tiny molecules called biogenic amines. Biogenic amines tend to accumulate as the food ages. And one of the most common biogenic amines that is found in fermented food is histamine, which is a powerful neurotransmitter. Histamine causes anxiety because it has the ability to increase adrenaline in our bodies.
Alcohol
Alcohol acts as a depressant, interferes with the production of serotonin and hinders the metabolism. You may think that it can help you sleep but do you know that it also spikes your blood sugar levels, making you feel restless.
Plants from nightshade family
Plants from the nightshade family such as potatoes, tomatoes, eggplant, peppers, and goji berries produce a natural pesticide called glycoalkaloids. Glycoalkaloids are produced to kill insects and worms to protect the planets. And since we consume them, it is also toxic to us. They block the enzyme acetylcholinesterase, which results in over- stimulation of our nervous system leading to anxiety.

https://www.hindustantimes.com/fitness/can-t-sleep-at-night-5-foods-that-can-cause-anxiety-and-insomnia/story-Dd3ES7z4uB4g2ZvK1R5JBM.html

Science Proves that Music Can Help Battle Insomnia

From edmsauce.com

Many of us have known that music can help us in many ways, such as healing a broken heart, providing motivation, creating new friendships, and much more. Recently, it's been discovered that music can also help benefit your sleep, especially those suffering from insomnia. It has always been said that music can alter sleep patterns instead of promoting it, but a few studies have proven otherwise.
In a 2003 study, researchers recruited 20 university students to study their sleeping patterns while they were listening to music. These students were allowed to pick the music of their choice and were tested in a sleep lab while being monitored by a polysomnograph. The results of this study were that those who listened to music fell asleep much faster than those who didn't. According to another study in 2008, 94 insomniac students who listened to classical music before falling asleep went to sleep much faster than those who didn't.
If you are having trouble sleeping, then this can be the solution for you. Music can now help you to relieve your stress and overcome your inability to sleep. You can choose any kind of music that you desire, for the effects will always be the same. Music can obviously help in many ways than you can imagine, especially when it comes to your health.

https://www.edmsauce.com/2018/01/19/music-proven-help-battle-insomnia/

Sleep Better, Lose Weight?

From healthday.com

Sleeplessness could cost you when it's time to stand on your bathroom scale, a new British study suggests.
People plagued by insomnia who began sleeping more cut the amount of sugary foods they tended to eat, an experiment at King's College London revealed.
U.S. experts said the findings show that sleep can help foster healthier eating habits.
"We really need to be looking at sleep as one of these lifestyle factors that can contribute to obesity," said Lauri Wright. She's an assistant professor of nutrition at the University of North Florida and a spokeswoman for the Academy of Nutrition and Dietetics.

For the study, researchers led by Wendy Hall, from the department of nutritional sciences at King's College, recruited 42 people who habitually got less than seven hours of sleep a night.
Half of the people received a 45-minute personalized sleep consultation, which provided them with tips to improve their sleep. The goal was to extend their sleep by as much as an hour and a half each night. The other half received no advice and served as the control group.
All participants were equipped with a wrist-worn motion sensor that kept track of how much they slept each night, as well as the amount of time they spent in bed before falling asleep. They also kept food diaries to track what they ate. Sleep and diet were monitored for a week.
Nearly 9 in 10 of the people who received advice increased their sleep time during the week, anywhere from 52 minutes to about an hour and a half. No significant changes in sleep patterns occurred among those in the control group.
Those folks who got more sleep wound up with a 10-gram reduction in their daily intake of added sugars, the researchers found.
That's not a huge amount of added sugar, only about 2 teaspoons, or 38 calories, Wright said.
But over time those added sugars can add up, especially if sleeplessness also keeps a person from being more active in their daily life, Wright said.
"When you're tired, you aren't going to have the energy to be physically active to go to the gym or go for a walk," Wright explained.
There are a number of different ways sleeplessness could influence a person's food choices, sleep experts said.
A hunger-dampening hormone called leptin is secreted when people enter the deeper stages of sleep, said Dr. Rajkumar Dasgupta, an assistant professor of clinical medicine at the University of Southern California's Keck School of Medicine.
A lack of sleep could mean that people's appetites are instead being driven by ghrelin, which is known as the "hunger hormone," Dasgupta explained.
"Because they may not be getting into the deeper states of sleep, they're experiencing a dysregulation of the important hormones related to hunger," Dasgupta said.
People with insomnia also tend to develop a lack of inhibition due to their sleeplessness, said Dr. Andrew Varga, an assistant professor of sleep medicine at the Icahn School of Medicine at Mount Sinai in New York City.
"It just becomes harder to resist certain foods and other things you ordinarily would know you shouldn't indulge in," Varga said. "You're more likely to act on your base impulses."
Dasgupta agreed. "Let's face it, when I'm up late snacking, I'm not grabbing the [water] and the celery sticks," he said, noting people will more likely opt for junk foods and snacks.
However, Varga said there are some potential limitations to the new study.
For example, the wrist device used to monitor sleep relies on motion detection, Varga said. If you're moving, you're assumed to be awake; if you're still, you're assumed to be asleep.
The problem is that insomniacs "will lie in bed awake," Varga said. The device "is picking up motionlessness that would be interpreted as sleep, but actually the person is laying there wide awake, counting sheep in their head."
Sleep experts said the advice provided to participants in this study should help anyone suffering from insomnia.
The tips include:

• Avoiding caffeine and alcohol about four to six hours before bedtime.
• Eating a moderate amount in the evening, so you don't go to bed too full or too hungry.
• Making your bedroom more conducive to sleep by keeping it quiet, dark and cool.
• Establishing a wind-down routine that gets you ready for sleep.
• Hitting the sack only when you're truly tired.
• Getting out of bed if you can't fall asleep within about 20 minutes, to perform some of the practices that help you wind down.

Just keep in mind that what works is going to vary from person to person, Dasgupta noted.
"Sleep is not simple. Sleep is a puzzle," he said. "With each person with insomnia, there are different pieces to the puzzle."
The study was published recently in the American Journal of Clinical Nutrition.

https://consumer.healthday.com/sleep-disorder-information-33/insomnia-news-625/sleep-better-lose-weight-730161.html

Could writing your ‘to-do’ list before bedtime help you get more sleep?

From themalaymailonline.com

WACO, Jan 14 — The findings from a new US study suggest that writing a “to-do” list before bedtime could be one way to help those struggling to sleep drop off more quickly.
Led by Michael K. Scullin at Baylor University, the new research examines anecdotal evidence which suggests that writing a list before bed can be helpful as it “offloads” any worries about unfinished tasks which could delay sleep.

Scullin and the team recruited 57 university students for the study and asked them to spend one weeknight sleeping in a controlled environment at Baylor’s Sleep Neuroscience and Cognition Laboratory.
The researchers divided participants into two randomly selected groups and gave each a writing task to do before their bedtime.
One group was asked to write down everything they needed to remember to do the next day or over the next few days, while the other was asked to write about tasks they had already completed during the previous few days.
Technology or work, which could negatively affect participants’ sleep, were both prohibited.
The team then used overnight polysomnography, considered the “gold standard” of sleep measurement, to monitor electrical brain activity using electrodes.
The results showed that participants who wrote a to-do list fell asleep significantly faster than those who wrote a list of completed activities.
In addition, the more specifically participants wrote their to-do list, the faster they fell asleep. However, the opposite was found for participants who wrote about their completed activities.

The findings could now be of benefit to many Americans struggling to get enough shut-eye, with the National Sleep Foundation reporting that 40 per cent of American adults report difficulty falling asleep at least a few times each month.
Scullin also added that although the sample size was sufficient for the experimental, lab-based polysomnography study, further research with larger sample sizes would be beneficial.
“Measures of personality, anxiety and depression might moderate the effects of writing on falling asleep, and that could be explored in an investigation with a larger sample,” he explained. “We recruited healthy young adults, and so we don’t know whether our findings would generalise to patients with insomnia, though some writing activities have previously been suggested to benefit such patients.”
The findings also follow the recent trend for bullet journals, a journaling system created to help users organise their to-do lists and lives in a more mindful and creative way. Fans of bullet journals credit the method with helping to increase creativity and productivity as well as reduce stress and anxiety, which could in turn help promote a more restful night’s sleep.

http://www.themalaymailonline.com/features/article/could-writing-your-to-do-list-before-bedtime-help-you-get-more-sleep#hiXIpr1WB1ww8WHB.97

How I went from insomnia to the best sleep of my life (and how you can too)

From thenextweb.com

Sleep. Some of us can’t get enough of it, while others are in a love-hate relationship.
For many years after becoming an entrepreneur, I was the latter. Like every human, my mind and body needed sleep to function. The problem was, I had trouble actually falling asleep in the first place.
Now, I will say that there are variances of how one would define an insomniac. I wasn’t suffering from chronic insomnia that could do serious damage to my well-being. However, there were many periods when I would only get two to three hours of sleep during the week.
If mild and periodic insomnia is something you face, or even chronic insomnia, read on. As my work, relationships, and overall energy began to decline further, I took serious action to research and ‘self-experiment’ on fixing my insomnia for good.
I won’t bore you with the full journey, but rather give you the top 5 actionable tips that had the most impact in my sleep quality. Hope it brings you value.

1. Choose your ideal sleep cycle

I had no idea that there were different sleep cycles you could experiment with. My entire life, I just assumed that people sleep 7-8 hours then remained awake for the rest of the day.
I found that there are four main sleep cycles that are well-known:

• Monophasic Cycle
  • Amount of sleep: 7-9 hours (one sleep cycle)
  • Best suited for: 9-to-5 workers
• Biphasic Cycle
  • Amount of sleep: 5-6 hours within the day
  • Best suited for: Workers that can leave work early or work at home
• Everyman Cycle
  • Amount of sleep: One 3.5 hours of deep sleep within the day; Three 20 minute naps during the day
  • Best suited for: Those who want to explore polyphasic without going extreme
• Uberman Cycle
  • Amount of sleep: six to eight naps (20 minute each)
  • Best suited for: Those who want the most out of their day without being tired

In the end, I decided to remain in the monophasic sleep cycle, but I often experiment with biphasic cycle to see how I feel. You should see for yourself what’s right for you.

2. Invest in the right tools

Just like finding the right tools in your work can make you significantly effective, finding the right sleep tools help you sleep better, faster.

a. Bluelight blocking glasses
Usage: During the day

Research show that we spend over 10 hours per day staring into our screens. Likely more if you’re in tech. Studies state that blue light exposure can negatively impact different parts of our brain and body. They include digital eye strain, headaches, and of course disruption of our sleep cycle.
As an entrepreneur I spend late nights staring at my lap top screen. When I tried to sleep, my mind was still stimulated overflowing with thoughts and energy that made it impossible for me to sleep.
I started wearing blue light blocking glasses and have noticed reduction in my eye strain. I normally wear these when I’m working, and make sure to put them on at night before I sleep (since I can’t stay away from my laptop at night!). Some harmful effects of bluelight can be found here.

b. Blackout curtains
Usage: For the bedroom

Even a sliver of light that enters into our bedroom can impact one’s sleep. While I can sleep through some light coming into my room, there are other nights where I absolutely need total darkness.
Using blackout curtains is the simplest solution, and installing it is pretty simple.
c. Bonus: Hot shower
Need I say more? All in all, taking a hot shower helps me relax when I’m stressed or stimulated before sleeping.

3. Leave any electronics out of the bedroom

A tip that has surprisingly been effective for me is: keeping all personal electronics outside of the bedroom.
I know… it’s devastating. But I encourage you to try it for just one day. 
Here’s what you do:

• Just before you go to bed: Take your phone, computer, smart watches (and chargers) outside your room
  *If you don’t have any other space, then place it on the opposite end of where you sleep
• Put all of your devices on silent mode (or turn if off completely)
• Don’t check it until the next morning

Let me know how this goes!

4. The 90 minute rule

“You need 8 hours of sleep per day.”
It’s one of the most common (and generalized) advice you get about sleep. Speak to professional sleep researchers and most of them will tell you that is baloney. Instead, the use the ’90 minute rule.’ This is based on the knowledge that our sleep cycle contains five distinct phases, divided into four stages of non-REM (rapid eye movement) sleep, followed by a stage of REM sleep (in which we dream).
Each of these cycles takes roughly 90 minutes, followed by a brief interlude when we are relatively wakeful, before a new cycle starts again. This means that you will feel most refreshed when you awake at the end of a 90-minute sleep cycle because you will be closest to your normal waking state. 
To maximize the chances of this happening, work out when you want to wake up, then count back in  90-minute blocks to find a time near to when you want to go to sleep.
Let’s imagine that you want to wake at 8am and wish to go to sleep around midnight.
Counting back in 90-minute segments from 8am would look like this:
8am > 6:30am > 5am > 3:30am > 2am > 12:30am > 11pm
In this example, you should aim to fall asleep around either 11pm or 12.30am in order to feel especially refreshed in the morning.
So next time someone tells you that you must get 8 hours of sleep, tell them about the 90 minute rule!

5. Change how you think about the bedroom

I used to work from my bedroom, and looking back. It was a mistake. Now, I only do two things in the bedroom: sleep and sex. That’s it.
More importantly, there’s a few actionable things you can do today to transform your bedroom into the ultimate sleep cave.
a. Go DARK
And I mean DARK.
Any sort of light that is seeping through can potentially disrupt our sleep cycles. That could mean

• Shutting your curtains completely (or buying a better one that completely fills up your windows)
• Pointing any electronics or alarm clock away from you
• Turning off all warm lights

Then, when it’s morning time, you can start the day with bright lights and your body will be able to know that it’s morning time.
b. Replace white light with warm light before bed 
This option is great for preparing your body to calm down before bed time. Most of the bright LED lights trigger alertness when it’s turned on, and that’s the opposite effect we want before bed.
You can find warm, orange light in just about any pharmacy store in your local neighbourhood.
c. Light up a candle
Similar to option 2, but the candle combines the warm lighting with a soothing scent.
I recommend checking out the following aromas:

• Lavender
• Chamomille
• Vanilla

d. Adjust your room temperature
Sleep experts have shown that room temperature between 60 and 75 degrees Fahrenheit is ideal for the best sleep. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
I hope this was useful for those of you that struggle with getting quality sleep in your life. As a fellow entrepreneur burning the midnight oil, sleeping better has been a game changer in my personal life and business. If these tips overwhelmed you in anyway, I recommend just starting with one of them. Once you notice the positive effects in your sleep, you can try another, and so forth. Best of luck and leave a comment below to share how it went!

https://thenextweb.com/contributors/2018/01/10/went-insomanic-best-sleep-life-can/

Here’s why a foot bath will help you sleep like a baby

From the healthsite.com

Going to bed on a winter night, under a warm blanket is the stuff dreams are made of. But as comforting as it may seem, many people find it difficult to have a good night’s sleep in the winter months. Sadly, not all of us can hibernate the winter away like the bears do. Many people also experience insomnia due to the health conditions associated with dry winter weather such as a cough and other respiratory problems which can keep them up at night. If you have never experienced the joy of snoozing like a baby during winter months, here’s some good news for you. The trick to getting a good night’s sleep during winters is a warm foot bath. Here’s are some good habits that will help you sleep better.

Science says that a lower core temperature with a higher distal (of hands and feet) temperature before sleep can shorten the time required for you to go from wakefulness to sleep. It can also improve the quality of your sleep, helping you wake up refreshed and energised the next morning. A 2013 study published in the International Journal of Nursing Studies examined the effect of a warm foot bath between 40°C for the duration of 20 minutes. Older adults who were studied all had their core, abdomen and foot temperatures recorded for three consecutive nights. They were screened for adaptation and sleep apnea on the first night. In the second night, some of them were given foot bath on the second night and no foot bath on the third. While some were given no foot bath on the second night and a foot bath on the third.

The results of the study were stunning. A foot bath before sleep increased and retained foot temperatures in good and poor sleepers. The study concluded by saying that a footbath of 40°C for 20 minutes before sleep helps increase your foot temperature. It facilitates blood vessel dilation, elevates core temperature to provide heat load to the body.

How to prepare a foot bath
Step 1: Bring water to a boil. Let it cool for a while.
Step 2: Before you soak your feet in, ensure you have a dry towel nearby. You don’t want to walk all over the place with wet feet searching for a towel.
Step 3: Check whether the water is close to 40°C with a thermometer.
Step 4: Add epsom salts or a few drops of lavender oil in the water. Here are some other uses of epsom salt.
Step 5: Soak your feet for 20 minutes.
Step 6: Dry feet with a towel and discard the water.
Step 7: Hit the bed!

http://www.thehealthsite.com/diseases-conditions/insomnia/heres-why-a-foot-bath-will-help-you-sleep-like-a-baby-k0118/

Trick yourself into dozing off

From indiatimes.com

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