There are thousands tips and tricks available to fall asleep. but here is the essence of all..!
• Breathe in deeply for four long-counts.
• Hold the breath for two counts.
• Let the deep breath out for four counts, pushing the last "bit" of breath out but gently, not over-working it.
• Repeat. Concentrate on your breath, remaining focused on it to the exclusion of all else.
1. Drop Your Core Body Temperature.
I read Counting Sheep last year and one of the biggest causes of insomnia is over heating. Your core body temperature must drop in order for you to get to sleep. So throw off your heavy blanket and open the window. Even having a warm shower can help because it makes your body temperature momentarily peak and then slowly lower as you fall asleep.2. Place a Few Drops of Lavender Oil on Your Pillow
Lavender oil has a calming effect and aids in the reduction of stress. Which is exactly what we do when we can’t fall asleep, we stress about it. A few drops on your pillow, coupled with slow, steady breathing will have you snoring in no time.3. Clench and Release Your Body
This is an exercise that I used to use before theatre performances to relax my body, but I had to stop using it because it made me so sleepy, which makes it perfect for those nights that you are plagued by insomnia. Start with your toes, clench them for ten seconds, then release. Move on to your calves, clench them for ten seconds, then release. Move all the way up your body including knees, thighs, buttocks, hands, abdominals, chest, upper arms, shoulders, neck, face and finally your whole body. You should experience a short bout of muscle fatigue which might be enough to relax you and put you to sleep.4. Use breathing techniques.
Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breathe in and out about six times per minute, as per this exercise:• Breathe in deeply for four long-counts.
• Hold the breath for two counts.
• Let the deep breath out for four counts, pushing the last "bit" of breath out but gently, not over-working it.
• Repeat. Concentrate on your breath, remaining focused on it to the exclusion of all else.