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How do I get a good Night's sleep|insomania

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It can be a frustrating and even torturous experience.Many of us suffer from insomnia, with 10 million prescriptions for sleeping pills written every year in England alone.We may try to count sheep, take a warm bath or consume a hot, milky drink in a desperate bid to get a good night's rest.But despite our best efforts, a staggering 86 per cent of us suffer from sleep disturbance, according to a survey by Crampex.In his new book, sleep science expert and author, Jason Ellis, goes so far as to claim: "Insomnia strikes all of us at some point."However, if you're one of the millions who regularly battle insomnia, you can trick yourself to sleep in a number of ways, experts say.You can try out the below natural tips, including inhaling through your left nostril, turning your clock around and even trying to stay awake.Or you can look at buying one of these gadgets or apps1. Inhale through your left nostrilThis yoga method is thought to reduce blood pressure and calm you.Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.”Peter, author of Sleep Better With Natural Therapies (£13.99, Singing Dragon, out October 28), says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.2. Squeeze and relaxRelaxing all your muscles can prepare your body for sleep.Anxiety expert Charles Linden says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.”The author of Stress Free in 30 Days (£7.12, Hay House) adds: “On another slow breath, curl your foot up toward your knee, then release"Breathe again, contract your calf muscles, then your thighs, buttocks, belly, chest, arms, and so on until you have moved all the way up your body, squeezing and releasing the muscles one by one.”When you have gone from head to toe, your breathing should be steady and you should feel ready for sleep.3. Try to stay awakeChallenge yourself to stay awake – your mind will apparently rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org).She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’."The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”4. Rewind your dayRemembering the mundane detail in reverse order clears your mind of worries.Sammy Margo, author of The Good Sleep Guide (£10.99, Vermilion) says: “Recall conversations, sights and sounds as you go."It helps you to reach a mental state that’s ready for sleep.”5. Turn your alarm clock aroundWhen struggling to sleep, many people glance at their alarm clock to try to work out just how long they have left until they need to wake up.Unsurprisingly, this may cause them to become stressed.Turning your alarm clock to face the wall can reduce stress and help you to fall asleep faster, according to Jason Ellis, whose book, One-Week Insomnia Cure, is being serialised in the Daily Mail this week.He adds that wearing a soft fabric eye mask - that blocks out any light around you - can help to ensure a good night's sleep.Jason's book is published by Vermilion on Thursday.6. Roll your eyesSammy says that closing your eyes and rolling the balls up three times can do the job.She says: “It simulates what you do naturally when you fall asleep and may help trigger the release of your sleepy hormone, melatonin.”7. Just imagineVisualisation meditation works best when you use at least three senses.Sammy explains: “Imagine yourself in a situation where you feel content – a tropical paradise, sailing on calm waters, walking in flower fields.“As you explore your ‘happy place’ imagine smelling flowers, feeling grass or sand under your feet and hearing water lap against the boat. You should soon feel relaxed and drift off.”8. Hum to yourselfThis yoga meditation generates an all-pervading sense of calm, says Dr Chris Idzikowski, Edinburgh Sleep Centre Director and author of Sound Asleep, The Expert Guide To Sleeping Well (£7.19, Watkins Publishing).Sit in a comfortable position. Close your eyes, drop your shoulders , relax your jaw, but keep your mouth gently closed. Breathe in through your nose as deeply as is comfortable, ensuring your abdomen, not chest, rises.Feel free to share this video:https://youtu.be/9aJjsflFIysCheck Out Our Channel:http://bit.ly/2hh8yQxFollow me onMy channel-http://bit.ly/2i5kOUfSubscribe me-http://bit.ly/2hh8yQxTwitter-http://bit.ly/2i5k29HTumblr-http://bit.ly/2hKRd5UFacebook-http://bit.ly/2hPLkl6Instagram-http://bit.ly/2gQJEpK


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