Eleven Tricks For Quick Sleep
Unable to sleep even after a warm tub bath? Here are some natural tips that may help you accomplish the same.
Left nostril breathing
This is a Yoga technique. In ancient science, it was found that both the nostrils denote a different energy, which is why the body is designed with two nostrils rather than one. The left nostril denotes the moon energy (Ida) which is a cooling, calming and reflective female energy while the right nostril denotes the sun energy (pingala) which is a bright, fiery and awakening male energy. For this reason, when you need to calm down or when you are trying to sleep but cannot, block the right nostril and breath through the left. It automatically calms the system and begins putting the body to sleep.
Progressive Muscle Relaxation (PMR)
Relaxing muscles progressively starting from the lower extremities and working all the way up to the face, abdomen and chest regions controls anxiety and stress and thus helps patients with insomnia into a sound sleep.
This technique focuses on bringing in calmness to the body and mind by lying down and contracting and relaxing muscles alternatively, starting from the toes. While inhaling, contract the muscle and hold it for 5-10 seconds. While exhaling, give the muscle a sudden release. With practice, this technique will help you identify how to stress your body out and gain a good sleep.
Lie in bed with your eyes open and constantly tell your mind you will not sleep. The mind tends to rebel to this thought. The eyes muscles will slowly get tired and you begin to fall asleep with time.
Recall your day
Recall the entire day’s routine backwards including all the sights, sounds and conversations. This frees your mind and puts you to sleep.
Close your eyes and roll them
When a person drifts to asleep you will notice their eyes roll before they enter into the phase of deep sleep; this happens naturally. By rolling your eyes with your eyes closed, you can imitate the natural process which actually helps in taking you into a sleep mode and you doze off.
What are the pleasant things you like that give you complete peace of mind? Think of those and imagine that you are in a place with all these pleasing things. It could be a pleasant sight, sound or smell, like the sight of greenery, smell of flowers or the sound of water. Try to feel these around you, it will help your body relax and give you a peace of mind. Soon you will drift to sleep.
Sit comfortably, eyes closed, relax you muscles and jaws and inhale as deep as possible so that you abdomen rises. Now gently exhale through your mouth with your lips only slightly open so that you hum as you breathe out until you have completely exhaled. You should be able to feel the vibration inside your chest as you do this. Continue this for six breaths and focus on the vibration of the chest. After you have completed this process, remain quiet for a moment; slowly get up and get into bed. Goodnight!
Pressure points for sleep
There are various pressure points in our body that help in falling asleep easily. The dented part between the eyebrows, the dented point between the second toe and the big toe, the point beneath the nail on the second toe, the point below the base of the small finger near the crease of the wrist and the point right before the ear and above the jaw line. Apply pressure with your thumb or index finger on these points for 20 seconds gently but firmly so that it does not hurt and then release. Repeat a few times to help you fall asleep. You could find the point that is most effective for you to continue with.
Practice a trick
During the period where you are going through a normal sleep pattern, start any unusual habit like stroking your cheek or something similar, focussing completely on the feel of the movement. Over a few days, your body gets accustomed to falling asleep with this movement. You could then use this to trick yourself to sleep during your sleepless nights.
Lights are available which slowly rise and fall. Use this light and sync your breathing along with the rhythmic wave of the light. As breathing becomes slower, you will fall asleep since, by nature, breathing slows down as a person falls asleep. Here again we mimic the natural process to fall asleep.
List it out
Some people go to bed and start thinking about their work for the next day. When they worry about the things undone and fear that they might forget to do some work, their sleep is disturbed. In this case, it is best to list out the things that need to be done for the next day on paper so that the mind is a little relaxed. This makes it is easier to fall asleep.
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