Left nostril magic
This yoga methodology is thought to scale back blood pressure and calm you. The thanks to bonk is to lie on your left aspect, and rest a finger on your right anterior naris to shut it. Start slow, deep respiratory through the left anterior naris. this system is especially sensible once warming or biological time hot flushes square measure preventing sleep.

Squeeze and relax
Relaxing all of your muscles will prepare your body for sleep. Lie on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you’re attempting to twist them below your foot. Then unleash the squeeze. On another slow breath, curl your add toward your knee, then unleash. Breathe once more, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, then on till you have got touched all the high your body, squeeze and releasing the muscles one by one. after you have gone from head to toe, your respiratory should be steady and you ought to feel prepared for sleep.

Stay up
Challenge yourself to remain awake, and your mind can rebel. This phenomenon is named the sleep contradiction in terms. Keep your eyes wide open, and repeat ‘I won’t sleep’. The brain does not method negatives well. it’ll interpret this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.

Press rewind
Remembering the mundane details of the day in reverse order clears your mind of worries. Recall conversations, sights and sounds as you go. It helps you to achieve a condition that is prepared for sleep.

Imagine
Visualisation meditation works best after you use a minimum of 3 senses. Imagine yourself in a scenario wherever you’re feeling 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 below your feet, and hearing water lap against the boat. you ought to presently feel relaxed and drowse off.

Hum to yourself
Sit in an exceedingly comfy position. shut your eyes, drop your shoulders, relax your jaw, however keep your mouth gently closed. respire through your nose as deeply as is comfortable, making certain your abdomen, not chest, rises.

Breathe gently out of your mouth, lips along thus you hum. attempt to hum for the entire outbreath. Notice however it vibrates in your chest. Focus absolutely on this vibration over six breaths then sit quietly for an instant. Tell yourself you’re prepared for sleep, rise up and hit the bed.

That’s the point
There are special points in your body that promote sleep once ironed gently however firmly. place your thumb on the purpose between your eyebrows at the highest of your nose, wherever there is a slight indent. Hold for twenty seconds, unleash and repeat doubly a lot of.

Next, sit on the sting of the bed and place your right foot across your left knee. realize the slight indent between your great toe and second toe and press within the same approach. Finally, still supporting your right foot, realize the purpose just under the nail on the top of your second toe. using the thumb and index of your hand, gently squeeze the toe.

Find your trigger
The key to the present trick is to start out the habit as you drowse off throughout a amount after you are sleeping well, then you’ll use it when you have problem. Do one thing uncommon, like touching your cheek, as you sleep off. Focus all of your attention on what the movement looks like. Over consecutive nights, your body can learn to associate it with sleep and repetition it should win over your body it’s sleepy-eyed.

Make a worry list
Going over a to-do list in bed is a major explanation for sleep disorder. usually it’s as a result of you are afraid of forgetting what needs doing. thus before reaching to bed, write your list on paper thus you’ll forget it till next day. you may conjointly imagine filing your thoughts in a cupboard. you will feel calmer and are a lot of possible to sleep.