Alternative Approaches
Written by clive on 3:51 AMGet heavy.
Falling asleep is all about letting go. Try this simple self-hypnosis technique. While breathing slowly through your nose, concentrate on relaxing the muscles in your feet. Imagine your feet, your bones becoming heavier, sinking into bed, and losing feeling. After a few minutes, move to your calves, your knees, and eventually further up the body. You will probably be asleep by the time you reach your head. All some people need to do is let go of their thoughts and concentrate on relaxing the body.
Take an herbal sedative.
Drink some valerian tea before turning in for the night. There is plenty of clinical and historical evidence that it has a sedative effect. And for some, valerian is balm for anxiety as well. Steep one tablespoon of the dried herb in a pint of water, and brew it for three to four minutes. Drink it before bed as needed.
Get it lit
Maybe you are a night owl who can't sleep before 2 am or a lark who is in bed by early evening and u at 4 am. Either way, you are out of phase with the rest of humanity. Your problem could be a biological clock that runs too slow or too fast
Light tells your brain when you should be awake or asleep. By exposing yourself to bright light, you may be able to reset your clock where it needs to be. Getting outdoors more may be all that you need.
Bright light in the morning phase advances night owls so that they can get moving in the morning and be ready for sleep earlier in the evening. Larks can delay sleep by exposing themselves to bright light in late afternoon or early evening. You should be outside 45 to 60 minutes everyday.
