Try some of these sleeping tips and you’ll be in the land of nod in no time!
1. Breathing techniques are very helpful in reducing tension in the body. ‘Pranayama’ which is an ancient Indian method needs a bit of practice so try it twice a day for up to eight weeks. Start by exhaling completely through your mouth whilst making a ‘whoosh’ sound. Close your mouth and inhale quietly through your nose to a mental count of four. Now hold your breath for a count of seven. Then exhale completely through your mouth making a whoosh sound for eight seconds in one large breath. Now inhale again and repeat the cycle three times for a total of four breaths. Note you should inhale quietly through your nose and exhale with a whoosh sound through your mouth. Your exhalation should take twice as long as your inhalation. The ratio of 4-7-8 is important as it allows oxygen to fill the lungs giving a relaxing effect to the nervous system.
2. Make the bedroom a sleeping room. Many people have televisions, radios and computers in their bedrooms which stimulate the brain thus preventing sleep. So make the bedroom a place of relaxation not brain activity.
3. Avoid tea, coffee, alcohol and soft drinks such as any type of Cola, all of which have stimulants, after about 6pm.
4. Some people find reading a book helps to induce sleep whilst others find it keeps them awake so be mindful of what you brain finds relaxing or stimulating and find something to do which tells your brain that it is time to calm down as it is going to sleep soon ie. switch off the computer by 8pm and do something mindless like watching the TV instead.
5. There is some evidence that having a warm bath can help you sleep. It is believed that it is related to how the body cools down which induces sleep.
If you have any tips please leave a comment on the Facebook Page to help you fellow sleepers. Thank you.
Good Night and Sleep Well!