Tricks to Help You Sleep

Some people fall asleep the moment their head hits the pillow. Those of us who lie in bed with thoughts racing through our heads really hate those pillow crashers. It’s as if they know some special trick that we don’t.

Here’s a list of tested techniques that help the sleep deprived learn how to slumber:

Create a Bed Time Ritual

• Go to sleep at the same time every night and wake up at the same time every morning, no matter which day of the week. Your body clock needs to be set properly.
• Avoid coffee for at least 5 hours before bed. Some people can drink coffee without any problems before bed, but if you have trouble sleeping then caffeine in the evening is out.
• Get ready for the next day before you go to bed. Pack the car, pick out your clothes, do whatever you’d otherwise be racing to do first thing in the morning.
• Have a small cup of warm milk of chamomile tea before bed, then go to the toilet to empty your bladder just before bed. Milk and Chamomile are proven to help you sleep.
• Put a few drops of lavender oil on your pillow, or chill your pillow in the fridge for a few minutes (if you have a big fridge). We usually sleep better in winter when our head is cool, try to replicate that winter-pillow feeling in summer.
• Keep a journal. Write down anything that’s bothering you or is on your mind before you go to sleep. Write a short check list of anything you need to remember to do the next day.
• Sit in bed and read a few pages of a book. Choose your bedside reading wisely, nothing too thought-provoking or spine-chilling. A biography or a fairy tale would be ideal.
• Do not watch TV in bed. TV is stimulating for your eyes and brain, even if you think it helps you sleep. Keep TVs out of the bedroom.
• Turn off all the lights, cover any flashing digital displays or turn them away from you and lie down ready for sleep.

Relax Into Sleep

Relax your tongue.

When you go to sleep tonight you’ll notice that your tongue is pressed against the roof of your mouth. Your tongue is the strongest muscle in your body and it needs a break at night, too.

Relax your toes.

Relax your entire body starting at your toes and working slowly up. Start by tensing all your muscles and then release them one-by-one, working from your toes, to the arches of your feet, to your heels, then your ankles, then your shins, knees, thighs, hips … work your way up the length of your body inch by inch. Do this process 3 times until you feel completely relaxed.

Watch your breathing.

You don’t want to breath too deeply because that sends a rush of oxygen to your head and will wake you up, but try to slow down your breaths and feel your tummy and chest rising and falling while you imagine the air going down your wind pipe, into your lungs and back out again.

Imagine yourself in a simple, relaxing setting.

For example lying down in a field of clovers or floating on the ocean. Keep the setting simple and then let your mind explore the intricacies of the surroundings. How green and soft is the clover? What shape are the leaves? Look at the white flowers. Sit up slowly (imagine you sit up, don’t actually sit up), pick a flower, make a clover chain and put it around your neck. How blue is the sky? Where is the sun? Look at the soft white clouds, etc.

Meditate on distractions.

If noises and sensations are bothering you, allow yourself to acknowledge them without worrying about them. Tell yourself “I hear the clock ticking, I feel the mattress under my legs and I hear myself talking in my head.” This helps to clear your mind slowly by dealing with your distractions and dismissing them gently.

Listen to soothing sounds.

Make a recording of rain or white noise and play it on repeat at a soft volume to help you sleep.

If You Still Can’t Sleep

Play solitaire.

This game of cards is non-demanding, repetitive and requires concentration but little mental effort. Try not to worry about winning or losing each hand. No one’s watching.

Snack if you’re hungry.

The longer you lie in bed awake the more hungry you’ll get. Get up and eat something small, healthy and soft. Have a banana, a cup of warm milk or half a soft muesli bar.

Note: Many people find acupuncture helps with sleep disorders. Talk to your acupuncturist for more information.

Good night, Sleep tight and Sweet dreams!

Please leave a comment and if you like this article, please click on “I Like It” below.

More self-help articles:

Five Steps to Quitting

Weight Loss For Life