In routine life, many times you may find yourself unable to sleep. It may happen because of stress, anxiety, bombardment of thoughts or some health problem. There are few practical tips which can surely help you to fall asleep if you are unable to sleep
1. Shav Aasan
This is one of the best techniques of Yoga which can help you to sleep quickly if you are unable to sleep. This technique can be performed in the following way:
- Lie down straight on bed keeping your back towards the bed.
- Arms should be kept straight with open hands.
- You should also keep your legs straight.
- Eyes should be closed.
- Relax your entire body.
- Observe your breathe while relaxing your body.
- Remain in this position until you fall asleep.
2. Breath Deeply
You can also breath deeply if you are unable to sleep. This method is very effective if you are finding yourself unable to sleep due to bombardment of thoughts. It definitely helps to slow down the thought process. You can perform it in the following manner:
- Lie down on the bed or sit comfortably.
- Inhale through nose until your stomach and lungs get full with air.
- Exhale through your nose until your lungs and stomach get empty.
- Repeat this process until you start feeling sleepy.
3. Avoid tea/coffee
You should avoid intake of tea or coffee before sleeping. Tea/Coffee contain caffeine which excites the nerves of brain so you may find yourself unable to sleep after taking any of them.
4. Avoid heavy meals
You should avoid heavy meals before sleeping as they disturb the sleep. Heavy meals take time to digest themselves hence you can’t sleep comfortably after them. So it is better to take light food or no food before going to bed.
5. Avoid watching TV/Laptop before sleep
It is better to avoid watching television, computer/laptop,mobile phone before going to bed. All these devices have bright light which activates certain areas of brain which don’t allow your brain and body to take rest so you are unable to sleep after spending time before them.
6. Read some book
You should read some book or magazine of your choice if you are unable to sleep. Reading can definitely help you to sleep.
Meditation is one of the best methods which can make you sleep easily. It helps to calm down your mind and slow down thoughts. It also relaxes brain and muscles of body so you can get a sound sleep after meditating for 20 to 30 minutes.
It is better to keep the room dark where you have to sleep. Any kind of light is sufficient to disturb your sleep. So you must switch off all lights before going to bed.
9. Physical work
Any kind of physical work or exercise two to three hours before sleep can result in sound sleep. Physical work or exercise bring fatigue in the body which further helps to sleep easily.
10. Take hot milk
They say that “Hot milk helps in sound sleep”. Mostly grant parents believe that taking a glass of hot water half an hour before sleeping can surely help in sound sleep. You must give it a try.
11. Get out of bed if you are unable to sleep
It is good to leave bed and walk in open air if you are unable to sleep. Walking for a few minutes in such a way will surely help you to sleep easily and quickly.
This article contains tips which help you to sleep easily and quickly if you are unable to sleep. These tips include Shav Aasan, Deep Breathing, avoiding intake of tea/coffee and heavy meals, not to watching Computer,Laptop,TV and Mobile phone before going to bed, reading some book or magzine, dark room, physical work, taking a glass of hot milk, meditating, afternoon nap and getting out of bed. These tips may not work for patients with critical conditions.