11 ways you can trick yourself into dozing off
The next time you are lying awake in bed, try our expert natural tips for getting the sandman to visit. We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can’t fall asleep.
But you can trick yourself to sleep by trying these expert natural tips.
Inhale through your 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 slow, deep breathing in the left nostril.”
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.”
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 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) 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.”
Visualization 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.
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.”
Do not miss out on the latest news. Join the Eve Digital Telegram channel HERE.