Experts believe that our modern society is to blame, for the 67% of the population reporting either challenges falling or sleep disorders. With enough practice the following natural tips will induce you to fall asleep:
1. Use your left nostril to inhale
Being a yoga method it will not only help you calm down but also help you reduce blood pressure. Peter smith, a holistic sleep therapist says that by starting slow and breathing deep in the left nostril while lying on your left side and resting a finger on your right nostril to close it, you will spontaneously induce sleep. This is particularly useful when overheating or menopausal flushes are preventing sleep.
2. Relax your muscles
To prepare your body to sleep relaxing your muscles is quit important. Charles Linden an anxiety expert says: “Take a deep breath while lying on your back, slowly take a deep breath through your nostrils as you squeeze your toes tightly in a curly manner, then relief the squeeze”
3. Challenge yourself to stay awake
Psychotherapist Julie Hirst says that this is a sleep paradox and you mind is inclined to rebel. She further explains that you should repeat to yourself ‘I will not sleep’ as you keep your eyes wide open. The brain will interpret this as an instruction to sleep, this is mainly because it doesn’t process negative well. Sleep will automatically creep in as eye muscles tire quickly.
4. Spool back your day
To clear you mind of worries you should try remembering your mundane details in reverse. The author of The Good Sleep Guide, Sammy Margo, says that recalling sights, sounds and conversations is the gateway to reaching a mental state that is ready for sleep.
5. Rolling your eye Balls
Rolling your eye balls up three times while your eyes are closed automatically stimulates what you do naturally when you are asleep. Additionally, Margo says it can trigger your sleepy hormone, melatonin. Thus it will help you fall asleep.
6. Knowing your trigger
This sleep inducing trick involves mastering a particular thing that makes you fall asleep during your sleeping well moments and making it a habit. You can then use it to help you fall asleep when you are experiencing difficulty. Hypnotherapist, Sharon Stiles says that, you can do something unusual, such as stroking your own cheek, as you nod off.
7. Making a worry list
One of the major causes of insomnia is going over a to-do list in bed. This is caused by the fear of forgetting what is needed to be done, says Sharon Stiles. It is advisable to write your list on paper before going to bed so has not to remember it until the next day. Imagining filling your thoughts in a cabinet can also be helpful. It will make you calm and increase your chances of falling asleep.
by APRIL McCARTHY