We all know that a hot, milky drink and
a warm bath are supposed to relax
you before bed, but many of us still
can’t slip into slumber.
Ten million prescriptions for sleeping
pills are written every year in England
alone and a survey by Crampex has
found that 86% of us suffer from sleep
disturbance.
But you can trick yourself to sleep by
trying these expert natural tips...
Inhale through your left nostril
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. Start slow,
deep breathing in the left nostril.”
Peter, author of Sleep Better With
Natural Therapies (£13.99, Singing
Dragon, out October 28), says this
technique is particularly good when
overheating or menopausal hot
flushes are preventing sleep.
Squeeze and relax
Relaxing all your muscles can prepare
your body for sleep. 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 Stress Free in 30 Days
(£10.99, Hay House) adds: “On
another slow breath, curl your foot up
toward your knee, then release.
Breath again, contract your calf
muscles, then your thighs, buttocks,
belly, chest, arms, and so on until you
have moved all the way up your body,
squeezing and releasing the muscles
one by one.”
When you have gone from head to
toe, your breathing should be steady
and you should feel ready for sleep.
Try to stay awake
Challenge yourself to stay awake –
your mind will rebel! It’s called the
sleep paradox, says psychotherapist
Julie Hirst (worklifebalancecentre.org).
She explains: “Keep your eyes wide
open, repeat to yourself ‘I will not
sleep’. The brain doesn’t process
negatives well, so interprets this as an
instruction to sleep and eye muscles
tire quickly as sleep creeps up.”
Rewind your day
Remembering the mundane detail in
reverse order clears your mind of
worries. Sammy Margo, author of The
Good Sleep Guide (£10.99, Vermilion)
says: “Recall conversations, sights and
sounds as you go. It helps you to
reach a mental state that’s ready for
sleep.”
Roll your eyes
Sammy says that closing your eyes and
rolling the balls up three times can do
the job. She says: “It simulates what
you do naturally when you fall asleep
and may help trigger the release of
your sleepy hormone, melatonin.”
Just imagine
Visualisation meditation works best
when you use at least three senses.
Sammy explains: “Imagine yourself in
a situation where you feel content – a
tropical paradise, sailing on calm
waters, walking in flower fields.
“As you explore your ‘happy place’
imagine smelling flowers, feeling grass
or sand under your feet and hearing
water lap against the boat. You should
soon feel relaxed and drift off.”
Hum to yourself
This yoga meditation generates an all-
pervading sense of calm, says Dr Chris
Idzikowski, Edinburgh Sleep Centre
Director and author of Sound Asleep,
The Expert Guide To Sleeping Well
(£10.99, Watkins Publishing).
Sit in a comfortable position. Close
your eyes, drop your shoulders , relax
your jaw, but keep your mouth gently
closed. Breathe in through your nose
as deeply as is comfortable, ensuring
your abdomen, not chest, rises.
Dr Idzikowski says: “Breathe gently out
of your mouth, lips together so you
hum. Try to hum for the whole out-
breath. Notice how it vibrates in your
chest. Focus fully on this vibration over
six breaths then sit quietly for a
moment. Tell yourself ‘I am ready for
sleep’, get up slowly and go to bed.”
Press here!
There are special points in the body
which promote sleep when pressed
gently but firmly. Dr Idzikowski
suggests: “Put your thumb on the
point between your eyebrows at the
top of your nose, where there’s a
slight indent. Hold for 20 seconds,
release briefly and repeat twice more.
“Next, sit on the edge of the bed and
put your right foot across your left
knee. Find the slight indent between
your big toe and second toe and
press in the same way.
“Finally, still supporting your right foot,
find the point just below the nail on
the upper side of your second toe.
Using the thumb and forefinger of
your right hand, gently squeeze the
toe.”
Find your trigger
The key to this trick is to start the habit
as you drift off during a period when
you are sleeping well, then you can
use it when you have difficulty.
Do something unusual, such as
stroking your own cheek, as you nod
off, says hypnotherapist Sharon Stiles
(sharonstiles.co.uk). “Focus all your
attention on what the movement feels
like,” says Sharon. Over successive
nights, your body will learn to
associate it with sleep and repeating it
should convince your body it’s sleepy.
Take a breather
Breathing naturally slows as you fall
asleep. The NightWave Sleep Assistant,
£49 from nightwave.co.uk, projects a
soft blue light, which slowly rises and
falls on the ceiling. Synchronise your
breathing with the wave as it becomes
slower and you should fall asleep
within a seven-minute cycle,
Make a worry list
Going over a to-do list in bed is a
major cause of insomnia. Sharon Stiles
says: “Often it’s because you’re
frightened of forgetting what needs
doing. So before bed, write your list
on paper so you can forget it until
next day. You could also imagine filing
your thoughts in a cabinet. You’ll be
calmer and more likely to sleep.”
