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Your body could be trying to tell you something This yoga meditation generates an all-pervading sense of calm, says Dr Chris Idzikowski, Edinburgh Sleep Centre Director and author of (Watkins Publishing). Close your eyes, drop your shoulders, relax your jaw, but keep your mouth gently closed. Focus fully on this vibration over six breaths then sit quietly for a moment.Breathe in through your nose as deeply as is comfortable, ensuring your abdomen, not gently out of your mouth, lips together so you hum. Tell yourself ‘I am ready for sleep’, get up slowly and go to bed.”There are special points in the body which promote sleep when pressed gently but firmly.The Sleep Council advises using a soft, fairly flat pillow if you sleep on your stomach.
Anxiety expert Charles Linden says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.”The author of Hay House) adds: “On another slow breath, curl your foot up toward your knee, then release.
As a start, doctor William Dement, author of In the Promise of Sleep, suggests eliminating anything in your bedroom that isn’t related to sleep, such as work papers, and your "brain will start to associate the room only with sleep and intimacy.” Start winding down 90 minutes before your bedtime, try eating carbs in the evenings and take a vitamin B5, an antidote to cortisol, the stress hormone that surges as we get older (£2.29 for 60 capsules, Boots Re Re-Energise Vitamin B Complex).
One of the ways you can get into a deep sleep quickly is to listen to your favourite soothing music before you hit the sack.
This yoga method is thought to reduce blood pressure and calm you.
Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it.
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The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”Remembering the mundane detail in reverse order clears your mind of worries.