How To Drift into Sleep if You're Suffering from Sleeplessness or Insomnia

Sleep techniques, such as progressive relaxation and deep breathing, can help relax your mind and body enough so that you can drift into sleep. In fact, there are far more effective and natural ways to deal with insomnia than your average sleeping pill. However, today I will explain a simple and basic sleep technique that you will be able to follow with ease.

It’s simply impossible to will the mind and body to sleep as you may have already tried. By focusing on merely relaxing the body and mind, you can gear yourself for sleep. When the conscious mind drifts and the sub-conscious takes over, you are in a prime state for sleep. This exercise will help you do just that.

1. Once you’re ready to sleep, ensure that your bed and bedroom are dark, comfortable and not too warm. It’s best to lie on your back for this. So get yourself in a comfortable position and close your eyes.
2. Now begin to breathe deeply and slowly. Listen to each slow inhale and exhale. On each exhale, feel your body sinking down into the bed. Feel your body heavy and tired. Continue this until you feel relaxed from head to toe.
3. Now it’s time to begin with some affirmations. Imagine a calm and soothing voice and tell yourself, ‘You feel sleepy and tired. You will sleep better and better every night.’ Feel free to adapt and change the affirmations. Just ensure that you use positive language.
4. Now continuing with your deep, slow breathing, begin to count up on each exhale. Working from your head to your toes, relax a part of your body on each exhale. Imagine and feel your body heavy and sinking deeper into the bed. Continue this until you reach your toes.
5. You may find that you lose track when counting. This is a good sign that you’re drifting, if this happens, don’t worry exactly where you were, just continue roughly where you left off. If at the end, you are still awake, don’t panic! You can’t expect miracle cures. This is just a simple sleep technique that helps your conscious mind drift and your subconscious to take over using your imagination.

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How To Beat Insomnia Without Prescription Drugs

Anyone who has suffered chronic (ongoing) insomnia knows how devastating it can be. It may be caused due to psychological factors like anxiety or depression, and is also associated with painful ailments such as rheumatoid arthritis. If you're tired of staring at the ceiling for hours at night, despite being dog-tired, here are some tried-n-tested tips for getting a good night's rest. 

1. If you can possibly avoid it, don't go the route of prescription medication, particularly if your insomnia has been going on for a while. Despite what some people will tell you, sleeping tablets are behaviorally habit-forming, and coming off them when you've been on them for an extended period of time can be extremely difficult. There are other alternatives. 
2. Avoid all stimulants: You may be a lot more sensitive to caffeine than you think. Even one cup of coffee in the morning has been shown to affect the time it takes to get to sleep at night. If you're a heavy coffee or tea drinker, wean yourself over a period of a week. And remember that caffeine lurks in many places, including many sodas and over-the-counter medications. You may experience withdrawal headaches, but it will be worth it. Also avoid alcohol and cigarettes at night. 
3. Decide what the ideal time is for you to go to bed is each night, and stick to it, even if you're not tired on any particular night. Routine is essential if you're aiming to overcome insomnia. 
4. A concept known as "sleep hygiene" is vital. Essentially, it means following a routine that is designed to train your brain to fall asleep naturally. You want to engage in activities that you find relaxing. For example, if you plan to go to sleep at 11pm, draw a warm bath an hour earlier, and make yourself a cup of herbal tea (preferably chamomile, which has sleep-inducing properties). 
5. Light scented candles in the bathroom, and in your bedroom. Sprinkle a drop of lavender oil on your pillow. Make sure that your bedroom is at a comfortable temperature. 
6. Put a few drops of relaxing, sleep-inducing essential oils in the bath, like lavender and rose. Soak in the bath for as long as you're comfortable, then continue with your "ritual." You may enjoy putting body lotion on, or wearing freshly washed cotton pajamas. Whatever you decide to include in your "ritual," make sure you do it every night, and in the same sequence.
7. If you want to listen to music while you soak, make sure it's calming... not Eminem or the Stones.
8. When you get into bed, read for no longer than 1/2 an hour, and ensure that you choose something light. No psychological thrillers, whodunits, or non-fiction. Indulge in something "fluffy," which won't require any heavy thinking. 

It could take up to 2 weeks before you start seeing results, but persevere. Your body will thank you.

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