You can’t expect your body or your mind to switch off and transition from full-on, fast, and frantic to fully relaxed and fast asleep in seconds. You need to give yourself a window in the evening in which to gradually unwind and ease yourself into peaceful tranquility.
These stratagems will help steer you from tense and edgy to calm and composed, so when you lie down you’ve left the tensions of the day behind you and are already feeling laid back .
8- Cool your brow
To get to sleep, our brains need to settle down and be calm. Brain-imaging scans have shown that insomniacs often have a lot going on in the brain’s frontal cortex region — responsible for a racing mind,worry, and mental chatter, which makes it difficult to drop off and enjoy deep sleep.
7- Try biofeedback
This is another therapy that aims to help you use your thoughts to control your stress responses, so it’s perfect for people who struggle to relaxor feel anxious at bedtime.
Read also:8 Oils That Make Your Hair Healthy
Some therapists can carry out the technique. It involves placing electrodes on different parts of the body, which measure your stress responses such as muscle tension and heart rate.
6- Stop catastrophizing your sleeplessness.
Fear and anxiety about how your sleeplessness might affect your health or your ability to cope can just make sleep issues worse. A typical scenario might go like this: You’re lying in bed, unable to sleep.
Read also: Top 8 Ways to Fall Asleep Fast
You start to panic because you have a busy day tomorrow and you’re worried you’re not going to be able to manage everything.
5- Get out of bed?
One way of preventing sleeplessness is to build a strong association between your bed and sleep. So if you toss and turn and struggle to fall asleep or to get back to sleep after waking, many experts suggest that after fifteen or twenty minutes, you should get out of bed.
Read also: Where does your money go ?
It sounds counterintuitive, but the theory is that getting up will help you stop associating your bed with being awake and frustrated.
4- Label your emotions — put your feelings into words
When, under the covers, worries flood your mind and you start to feel completely caught up in them, your amygdala — the part of the brain that’s linked to your fight-or-flight response — can go into overdrive.
Read also: The Money Mistakes that can set you back
But if you give those emotions you’re feeling a label or identity by saying “I’m angry,” “I’m stressed,” “I’m anxious,” or “I’m overwhelmed,” for example, you can effectively put a stop to that emotional response.
3- Get an earful of Nature
Listening to familiar natural sounds, such as the wind in the trees or rainfall,can help alter connections in our brains and switch our minds and bodies from fight-or-flight mode to rest-and-digest mode, a sign of relaxation.
Read also:How to Grow your Hair 1 inch in 7 Days
Researchers from Sussex Medical School and Brighton in the UK rounded up a group of volunteers and played them sounds recorded from either natural or artificial environments while measuring their brain and nervous-system activity.
2- In bed, be in the moment
Mindfulness meditation can be a wonderful tool to help you sleep. It involves shifting your brain away from “doing” mode (worrying, contemplating,analyzing, problem-solving. . . all things that can stop you from sleeping) to “being” mode — simply being in the present, usually by focusing on your breathing.
Read also: Amazing Superfoods To Add To Your Diet
The aim is not to make your worrying thoughts simply stop, but rather to observe those thoughts, acknowledge them, and then allow them to pass without acting or dwelling on them.
1- Tap into better sleep
Emotional freedom technique (EFT), or “tapping,” is a therapy thought to help release negative emotions like stress or anxiety.
Sometimes called psychological acupuncture, it involves quickly tapping various energy pathways around the body to rewire neural pathways in the brain,can helping you to see a situation in a more positive light.
One Korean university study found it was a useful tool to combat insomnia in older people.
You can learn the technique from a therapist or in a class, but a simple exercise you can use in bed if you’re feeling stressed is to tap with two or three fingers on the “karate chop point” of your hand — the fleshy spot just below the little finger.