Odds are that you’ve heard and/or made the plaintive statement, “I would give anything for a good night’s sleep!” Lack of sufficient, restful sleep is the direct, or indirect, cause of all sorts of problems, from fatigue and irritability during the day and loss of productivity to the loss of a job and serious mental and physical health issues.
For the millions of adults who suffer from one sleep disorder or another, there are a lot of sleep aids that don’t cost ‘everything’ – in fact nothing at all except a bit of mental discipline. A great deal of research has gone into the different factors that contribute to sleep disorders and how to combat them, so if you prefer to avoid the many pharmaceutical aids on the market, you may want to try some of the following tips on how to fall asleep at the appropriate time, not at work or at the wheel of your car.
The old chestnut about counting sheep is not a myth; centering your mind on a monotonous repetition of objects or numbers as you relax your body is a proven aid to falling asleep. The same is true of deep breathing, which is an essential aspect of yoga. Slow, deep breaths that engage the abdomen and lower back, not just the ribcage, will gradually relax both body and mind. Concentrate on taking deeper and deeper breaths; it’s surprising how quickly this works for many people.
If you haven’t fallen asleep after a period of deep breathing, try adding visualisations of peaceful, comforting scenes. Concentrate on those scenes until any disturbing images are crowded out of your mind; it may take a little practice but you’ll find it gets easier and easier.
Meditation is another proven method of relaxing and rejuvenating body and mind; there are many different approaches and techniques you can use, and a wealth of information and assistance if you want some help in mastering one or more of them. The basic idea is to focus on a single object, word, or just your own breathing, clearing your mind of everything else. This also requires some practice, but it is invariably rewarding if you persevere.
One suggestion for putting yourself to sleep might surprise you with its efficacy. Just lie on your back in a comfortable sleeping position, close your eyes and stretch all your toes towards the top of your head. Hold that position for a count of ten, relax your toes and then do it again. This is the simplest possible exercise with often remarkable results.
A couple of additional tips include things to do or not do just before bedtime. Chamomile tea and warm milk are old standards that still work quite well as sleep aids. Add some honey and they work even better. Don’t eat a late, heavy meal and expect to go right to sleep. Save your high-energy snacks for the morning or afternoon, not bedtime. Physical exercise is essential for mental and physical well-being, but in the morning, not bedtime, is by far the best time for a workout.
