20 per cent of the world suffers from insomnia – but the good news is it is possible to reset your sleep patterns by applying these habits.
Do you toss and turn at night, your body feels exhausted but your overstimulated mind refuses to quieten down and switch off?As you get more and more frustrated, the hours tick by and before you know it your alarm starts beeping and you’re wondering how much coffee you’ll need to get you through the day on no sleep.If this sound familiar, you’re not alone. Approximately 20 per cent of the world suffers from insomnia – but the good news is it is possible to reset your sleep patterns.Here are some unusual ways of powering down that could help speed your way to Dreamland…
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Eat dinner by candlelight habits
The less blue light you expose yourself to in the hours leading up to bedtime, the better.This not only includes electronic devices like your phone and tablet, but also the energy-efficient LED lights we have in our homes.Instead, hit the switch and add a little ambient candlelight to your evening.
Blow bubbles habits
Not just a fun way to amuse toddlers, blowing soap bubbles right before bed works like a deep breathing exercise.Not only will it help calm your body and mind, they’re so hypnotically diverting they can help take your mind off any sleep-defeating thoughts.
Wear socks to bed habits
Researchers from a Swiss study published in Nature observed that warm feet and hands were the best predictor of rapid sleep onset.Keeping your tootsies toasty before hopping into bed will give your brain a clear sleep signal that it’s time to say nighty-night.
Hum like a bee
Yes, it might sound ridiculous but don’t knock it until you’ve tried it.Called brahmaree pranayama in yoga and Ayurveda, this method creates a deep, healing vibration that relaxes the mind and nervous system, and helps stimulate the sleep hormone melatonin.Simply close your mouth and slowly inhale through your nose, then exhale by humming, over and over, for 15 minutes.
Put your legs up the wall
Viparita karani, or legs-up-the-wall pose, is a natural sleep remedy.It helps relieve tiredness in the back of the legs and feet, and revives the spine and nervous system.As you unwind prior to bed, lie on your back and place your legs straight up against the wall.Open your arms out to the sides and exhale. Hold this pose for 10 minutes and relax.