If you are having trouble falling asleep at night, or waking up in the night and having trouble falling back asleep then this blog article is for you!
What will help you to fall asleep, my top tips:
1) My favorite relaxation exercise is one that I learned in acting school when I was a teenager.
It is very potent.
This exercise was used by actors in order to relax before coming on stage, and over time, with this exercise, your body will learn how to relax faster and more completely.
Here are the basics (soon I hope to make this into a recording, but for now, here is what you can try):
First start with your breathing, slow it down, focus on it.
Then let the space between the out-breath and the in-breath increase (after the out breath, before your lungs fill with air again). Let it increase to one second for about ten breaths, then two seconds for ten breaths again.
At this point you should already be starting to relax.
Go through each part of your body from your forehead to your toes and let it relax during those two long seconds.
For example, relax you forehead. Then relax your left eye, then your right eye, then your left cheek, then your left jaw where the upper and lower parts of the jaw meet, then your ear, then do the same on the other side, then your upper lip, lower lip, mouth, then your scalp, especially where you head meets the pillow. Then relax you whole head together. Then move to your neck, start with the joint where your head meets your neck, then move slowly down your spine.
Are you bored yet? Tired? Falling asleep? :)
Relaxation techniques aren't for everyone.
If a relaxation like this make you more anxious then book a free chat with me.
2) Prayer may just be the best thing to do when you are feeling like you can't fall asleep.
Talk with God. Tell Him your struggles.
Often when we can't sleep we are thinking about stressful subjects.
Like Mother Theresa said when one of her nuns came to her in a panic because there wasn't enough bread that day to feed the poor, Have you told Jesus about it yet?
(In this case a whole truck of donated bread showed up shortly afterwards.)
The rosary is a nice repetitive prayer that can be very relaxing as you lie in bed.
You can count the rosary on your fingers at night if you don't have the beads with you already.
3) Yes, caffeine that you drank this morning can still be keeping you up at night.
I know, it's unfortunate, but it's true.
If you need help breaking the cycle of coffee and missed sleep, then consider working with me.
4) My favorite is homeopathic medicine!
If you want to change your lifestyle habits that you know are causing your lack of sleep, but you can't seem to do it, then homeopathy is for you!
Talk through what you are going through with a professional homeopath (me) and find the homeopathic remedy that will sooth you to sleep.
Emma Banks D.Hom.
I am a homeopath and holistic health consultant for adults and children.