In today’s world of cut-throat competition, stress levels are shooting high. After a long hectic day, the mind longs for a refreshing sleep. But the stress levels escalate to the zenith when you experience trouble getting a sound sleep.
If you are wary of resorting to the sleep-inducing pills, here are 10 effective and instant hacks that will trick your mind into the much-needed sleep.
1Employ the Reverse Psychology
The human mind is inherently rebellious. Challenge your mind into staying awake. Keep repeating in your mind that you need to stay awake. Slowly, you will find sleep embracing you. Known as ‘the sleep paradox’, it is proven sleep-inducing technique.
The psychotherapist Julie Hirst 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.
2Try Rewinding your day
It is believed that by recalling the details of your daily chores in a reverse order clears clutter off the mind. It brings the mind into a stress-free state which is conducive to sleep.
Sammy Margo, author of ‘The Good Sleep Guide‘ explains:
Recall conversations, sights, and sounds as you go. It helps you to reach a mental state that’s ready for sleep.
3Close your eyes and roll them
Rolling the eyeballs with your eyes closed can trigger the process of sleep. It works instantly after 3 rolls. Sammy Margo adds:
It simulates what you do naturally when you fall asleep and may help trigger the release of your sleepy hormone, melatonin.
4Start Inhaling through your left nostril
This is a proven yoga technique which helps to reduce the blood pressure and keep one calm. It prepares the body for sleep. Simply place a finger on your right nostril and begin inhaling through the left nostril. Take deep and short breaths and feel the difference instantly.
5Try Visualisation Meditation
All you need to do is to imagine your favorite relaxation activity or place. Be it the smell of your favorite flower or the sight of your dream vacation spot, make your imaginations vivid. Try to incorporate the senses of vision, hearing, touch, smell,etc. It will make you feel relaxed over time.
Our body has several points which when pressed repeatedly are known to induce sleep. These points should be pressed with caution as over pressing them can also lead to perilous consequences. A specialist in this aspect, Dr. Idzikowski explains:
Put your thumb on the point between your eyebrows at the top of your nose, where there’s a slight indent. Hold for 20 seconds, release briefly and repeat twice more.
Next, sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way.
Finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.
7Jot down your Worries
We often over-burden our mind with the things we plan to do in near future. Failure to accomplish these activities further stresses the mind. The best method is to jot down the tasks and worries right away so that you can clear the unnecessary clutter from your mind before going to sleep.
8Squeeze To Relax
Relaxing the tired muscles can prepare your body for sleep. ‘Charles Linden’, an Anxiety Expert 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.
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.
9Soft Humming Tones
Humming to oneself softly is yet another proven technique to induce sleep. Experts suggest taking in deep breaths and focussing on the vibrations in the chest that arise from humming. It instantly calms the mind and helps it embrace the sleep.
10Generate a Sleep Trigger
Learn to associate a habit with your sleep routine. Keep repeating it daily in order to train your body to sleep whenever you start the particular activity. Hypnotherapist, ‘Sharon Stiles’ ,explains:
Do something unusual, such as stroking your own cheek, as you nod off. Focus all your attention on what the movement feels like.
So, the next time you feel insomniac, don’t feel stressed or restless. Employ these methods and you will surely experience results you seek.
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