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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 slip into slumber.
A survey by Crampex has found that 86% of us suffer from sleep disturbance, 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.” Peter, author of Sleep Better With Natural Therapies says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Try to stay awake
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, 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.”
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.”
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.”
Press here!
There are special 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.”
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