12 tips for insomnia that you did not know
Struggling to fall asleep? Twelve special insomnia tips so that you naturally sleep is!
We all know that a cup of hot milk and a warm bath to ensure told you relax before you go to bed, but many of us can therefore not fall asleep. There are, in England already, ten million prescriptions written for sleeping pills and a survey of Crampex shown that as many as 86% of us suffer from sleep disorders. But you can keep fooling yourself to be sleepy by trying these natural tips from experts …
Slaaptip 1: Inhale through your left nostril
This yoga method is sure to lower your blood pressure and calm you. Holistic sleep therapist Peter Smith says: “Lie on your left side, put a finger on your right nostril to close it. Start slowly and breathe deeply through the left nostril. “Peter, author of Sleep Better With Natural Therapies , says this technique is particularly good from overheating or menopausal hot flashes that prevent sleep.
Slaaptip 2: Tighten and relax
By all relax your body can prepare your muscles to sleep. Anxiety Expert Charles Linden says: “Lie on your back, breathe deeply and slowly through your nose and at the same time span your toes so that they lie at the bottom of your foot. Then relax your toes. ”
The author of Stress Free in 30 Days added: “On another slow breath you pull your foot up to your knee and then release. Get weather breath, pull your calf muscles, then your thigh, abdomen, chest, and arm muscles from below into your body upwards. Tighten your muscles one by one and then relax them, one by one. ”
Your breathing should be stable when you go from head to toe and you should feel ready to fall asleep.
Slaaptip 3: Try to stay awake
Challenge yourself to stay awake – will work against your brains! According physiotherapist Julie Hirst Challenge ( worklifebalancecentre.org ) is called a sleep paradox. She explains: “Keep your eyes wide open, repeat to yourself” I do not sleep. The brains can not handle negative thoughts, so it interprets this as an instruction to fall asleep. The likely exhaust the eye muscles when sleep comes.
Slaaptip 4: Revisit your day
Remembering everyday details in reverse order ensures a clean mind without worry. Sammy Margo, author of The Good Sleep Guide says: “Remember conversations, images and sounds on your day. It can take you to a mental state that is ready to fall asleep. ”
Slaaptip 5: Roll your eyes
Sammy says that closing your eyes and three times roll with the eyeballs also can make you fall asleep. She says: “It encourages what you normally do when you fall asleep and it can lead to the release of the sleepy hormone called melatonin .
Slaaptip 6: Picture it in your
Visual meditation works best if you use at least three senses. Sammy explains: “Sketch for yourself a situation where you feel the content – a tropical paradise, sailing on calm waters, walking in fields of flowers.
“If your happiness moment’re exploring, you also set all soothing elements. You can think of the smell of flowers, the feeling of grass or sand beneath your feet and hearing the water against the boat. You’ll soon feel relaxed and sleepy.
Slaaptip 7: Hum to yourself
This yoga meditation generates a pervading sense of calm, says Dr. Chris Idzikowski, Edinburgh Sleep Center Director and author of Sound Asleep, The Expert Guide To Sleeping Well .
Sit in a comfortable sitting positive. Close your eyes, relax your jaw, but keep your lips pressed gently against each other. Breathe as deeply as possible through the nose, but it has to be comfortable, where you have to watch your chest and abdomen.
Dr. Idzikowski says, “Breathe gently closed by the nose and keep the lips to create a ‘hum’ sound. Try to maintain this throughout exhalation. Notice how it vibrates in your chest. Concentrate for six breaths completely these oscillations long and then go sit down. Tell yourself: “I am ready to go to sleep, get quiet and go to bed.”
Slaaptip 8: Press!
There are special places on the body that can promote sleep when pressed gently but firmly. Dr. Idzikowski suggests: “Put your thumb on the point between your eyebrows, just above your nose, the small dip. Hold for 20 seconds, leave briefly and repeat two more times.
“Then Sit on the edge of the bed and place your right foot on your left knee. Find the light strip between the big toe and second toe and press the same way.
“While the right foot is still supported by the left knee you can look for the point just above the nail of the second toe. Use your thumb and index finger of your right hand and gently squeeze the toe. ”
Slaaptip 9: Find your own way
The secret behind this trick is to start at a time when you sleep well, you can use it as it comes less.
Do something unusual, like caressing your cheek while you’re dreaming, says hypnotherapist Sharon Stiles (sharonstiles.co.uk). “Focus all your attention on how the movement feels,” says Sharon. The successful night your body will come to associate with sleep. If you keep repeating you can convince your body that it’s time to go to sleep.
Slaaptip 10: Take breath
Your natural breathing goes down as you fall asleep. Listen to the waves of the sea. Synchronize your breathing with these waves, which move more slowly. This ensures that you fall asleep in seven minutes.
Slaaptip 11: Make a list of concerns
A major cause of insomnia is going through a to-do list before you go to bed. Sharon Stiles says, “Often this is because you are afraid of things that are needed to forget. So, write it before you go to bed a list on paper, so you can forget it until the next day. You can also imagine to store all your thoughts in a closet. This will calm you and you fall asleep more likely.
Slaaptip 12: Read a book about sleep better
Better sleep can be learned. As you can see there are plenty of good self-help books that help to remedy your insomnia.