Can’t Sleep? Let Me Suggest Something Easy… You Will Fall Asleep in 3..2..1

One of the most irritating situations is when you’re lying in bed, staring at the ceiling, and wondering why on earth you’re still awake. To help yourself you should calm down and focus your thinking on something different than the fact you are still awake. Go through the day and replay all the events in your head. Your brain will instantly focus on another activity.

After a long stressful day, you can also try this relaxation techniques that work most of the time:

It’s in fact deep breathing exercises.

Can't Sleep.Let Me Suggest Something Easy... You Will Fall Asleep in 3..2..1

Exercise1:

  1. Lie down on your back with your arms at your sides.
  2. Be fully aware of your breathing (in and out). Notice your abs moving up and down with your breath.
  3. Once you are aware of your breath, pay attention to a part of your body when breathing in and relax that part when you breathe out. Start from the top of your body and repeat the process of awareness then relaxation for each body part all the way to the bottom (head > eyes > nose > mouth > shoulders > chest > stomach > thighs > calves > feet > toes).

You should fall asleep fairly quickly.

Exercise 2:

Imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.

You can continue this breathing technique for as long as you like until you fall asleep.

OTHER USEFUL TIPS:

1. Establish a bedtime routine

Come up with a schedule and stick to it every night of the week—even weekends!

2. Try a cup of warm chamomile tea

This herbal drink can reduce anxiety that might make it more difficult to fall asleep.

3. Exercise regularly, earlier in the day

Studies suggest some aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia.

4. Take a nap during the day

In order to ensure a good night’s sleep take a 30-minute nap in the mid-afternoon.

5. Create a comfortable environment

Whether that means picking the perfect mattress, blocking out light with curtains, or keeping a fan in the room for background noise, make sure it’s comfy before climbing into bed.

6. Keep the bedroom slightly cool

The ideal temperature is between 60 and 75 degrees Fahrenheit.

7. Take a hot shower or bath before bed

This can help the mind relax, while the rise and fall of body temperature induces sleepiness.

8. Don’t toss and turn

If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music.

9. Listen to soothing music

It can improve both sleep quality and duration.  Try classical or slow-paced contemporary styles for some soothing sounds.

10. Sniff some lavender

Try burning lavender-scented candles or essential oils to ease into sleep.

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