Insomnia is one of the more utterly frustrating problems of man. It is especially bothersome when you have had a long day and your body is exhausted and yet, ironically, sleep still eludes you. Here are some of the most commonly used techniques throughout the years to induce sleep.
Take a warm bath to soothe tired muscles and ease out the day’s troubles. Throw in bath salts and baking soda to remove toxins from your body and help you relax. Light candles laced with scents like lavender and cardamom for an even more comfortable atmosphere.
- Play some music. You can have ballads or steady rhythms in your cassettes or radios. The sound of water will be especially soothing to help you sleep.
- Drink warm milk or a cup of hot tea before sleeping to calm your nerves and help you get ready for bed. Make sure you get the decaffeinated type of tea. Chamomile, fennel, anise and catnip tea are recommended.
- Get a gentle body massage. This will be most helpful to ease out tension from your muscles. Focus areas are your back, scalp and face. You can combine the massage with some music and candles.
- Avoid naps during daytime to avoid restless bedtime hours.
- Get up at least half an hour earlier than usual to maximize working hours. By bedtime, your body will be tired. After a warm bath and milk, you will be ready to hit the sack and doze off.
- Make your bed for sleeping alone. Avoid working or studying in bed. Letting your mind and body associate your bed with sleeping will help you get rid of restlessness.
- Avoid caffeine by not drinking sodas, coffee and caffeinated tea at least an hour before sleeping. Cigarettes and tobaccos are also stimulants which you should stay away from if you are not anticipating a long night of tossing and turning.
- If you really cannot sleep, get up and do something non-stimulating to make you tired. Examples are folding your clothes, combing your hair or even doing a page of a coloring book.
- Keep your bedroom as dark as possible. Avoid glow-in-the-dark decors, nightlights or an illuminated clock. These things will merely make you aware of the passing time which in turn will frustrate you even more.
If all else fails, you can always try the ancient technique of counting sheep. Create a relaxing atmosphere for this exercise. Imagine a carpet of green grass and lots of clouds. And picture a sheep gliding by every three seconds. Or you can try alternative recommendations by chiropractors.