About a third of us have sleep difficulties occasionally, but for some people, insomnia can be a chronic problem that lasts for months or even years. If you need a bit of help getting off at night, follow some of these tips to help you get a better night's sleep.
Instead of counting sheep, count peacocks, giraffes, or emus!
2: Go to bed at the same time every night and get up at the same time every morning. 3: Sleep at the same time every night.
on a good, firm mattress
Lie on your back and gently rub your stomach in a circular motion. Gradually, let the circles get bigger and bigger.
5: Stay away from alcohol, caffeine, and tobacco.
Start at one, two, or five hundred and count backwards down to one. 7.
Try to recall a poem that you used to know off-by-heart when you were at school. 8:
Think of a boy and a girl’s names starting with each letter of the alphabet. For example, Albert and Alice, Bryan and Betty, or Carl and Camilla. See how far you can go.
9. Listen to a recording of crashing waves, dolphin sounds, heartbeats, or raindrops. 10.
Don’t have tea, chocolate, or cola in the evening. 11.
Imagine walking through a lush valley. Hear the birdsong, smell the trees and visualise the beauty of the countryside.
12) Rest in a well-ventilated room. 13:
Don’t have the temperature of your room too hot or too cold. 14)
Sleep on your back, as this enables your internal organs to rest. 15.
Do not fall asleep on your front, as this results in shallow breathing and causes pressure on your internal organs.
16. Drink a glass of warm milk ten to twenty minutes before going to bed.
17. Extend your body.Point your toes, arch your back, and stretch your arms above your head, then relax completely.
Try reciting the National Anthem in your head.19.
Make a long list of words in your head by changing just one letter at a time, for example: part, past, post, most, mast, etc.
20. Before going to bed, drink some herbal tea.Some health food stores sell blends that are designed to aid restful sleep. 21.
Fifteen minutes of exercise a day will supply your body with the activity and oxygen it needs to relax at bedtime. 22.
Make a list of everything that is bothering you and, therefore, keeping you awake. Imagine yourself writing the list on a piece of paper and then screwing it up and throwing it away. 23.
Try to settle yourself by repeating soothing words to yourself, such as "calm," "peaceful, "relaxing.24.
Imagine you are sewing the hem of an extremely wide curtain. Use tiny stitches and visualise in detail every stitch you make. 25.
Try to get your partner to give you a relaxing massage just before bed, or while you are both in bed.
26: Have a romantic evening.
27. If your partner is in bed with you, pay attention to his breathing and try to match it.
28. Return to a memorable time and place in your mind.Relive the sights, smells, and feelings you felt at the time.
29. Avoid taking naps during the day.
30: Relax before bed by taking a warm, soothing bubble bath or adding bath salts or aromatherapy oils to the water.
31): If possible, keep your bedroom as dark as possible by hanging thick lined curtains.32.
Imagine you are on the beach. Feel the hot sun on your body, smell the salt water, and feel the warm, granular sand under your feet and between your toes.
33: Stay away from illuminated bedside clocks.A lit clock face can be extremely disturbing if you have a hard time getting to sleep.
34: Take five minutes to practise slow, deep breathing.
35; Sleep with your head toward the north.Sounds bizarre? Try it and see if it makes a difference for you.
36. Imagine you are decorating your dream house. What colour scheme would you use? What style of furnishings and decoration would you prefer? See each colour and pattern in detail.
37: Keep your bed as a sleeping area.Don’t read, watch television, work, or do crossword puzzles in bed. Let your body and mind associate the bed with sleep. 38.
Think of as many famous people as you can with double initials. For example, Anthony Andrews, Tina Turner, and Bobby Brown. 39:
If you really can’t sleep, get up. Don’t lie awake for more than thirty minutes. Read a book, have a drink, and when you feel tired again, go back to bed.
40. Lie on your back and try to relax. 20. Wiggle your toes. your toes up and down, both feet at the same time. This should relax your whole body.
41; Play soft and soothing music.Classical or folk music is particularly good for dropping off to.
42: Imagine it’s morning and it's time to get up. The alarm has already gone off, and you are in that sleepy period when you just want to drop back off to sleep for a few more minutes. It’s surprising how sleepy you will start to feel.
43: Think about everything you did today, from getting up, eating breakfast, going to work, to getting ready for bed and lying where you are now.
44. Think about what you were doing this time last year.
45 minutes before going to bed, light an oil burner with lavender oil in it.
46: Take a mental trip to the town where you were born.Think back to how the streets looked, and imagine where you used to play or the places you used to visit. 47.
Repeat to yourself, "I am getting sleepy, I am growing tired, I am falling asleep." 48.
If you are a fan of soap operas, replay some of the scenes in your mind, with yourself as one of the characters. 49.
Stare with your eyes closed at the insides of your eyelids. 50.
Build a two-letter word into the biggest word you can make. For example, on, one, lone, alone.
Sweet Dreams!
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