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ur, exhale until you reach ten. Start again at one. When you’ve completed this breathing technique five times you should feel relaxed.</p><h2 id="3344">4. Relax your face</h2><p id="10ee">Lie perfectly still and imagine your forehead relaxing. Feel the skin sagging toward your temples. Next, concentrate on your eyeballs and imagine them getting heavier and heavier. Now concentrate on your cheeks, feel them relaxing toward your ears. Finally, concentrate on your mouth, feel your lips relaxing to either side.</p><h2 id="ea40">5. Concentrate on your body</h2><p id="d4e3">Concentrate on your body going heavy and limp. Start with the big toe on your left foot and concentrate on your toes relaxing one toe at a time. Do the same with your right foot. Move up to concentrate on your ankles, calves, knees, thighs, hips, lower back, spine, upper back, shoulders, arms, hands, fingers, neck, and head. Consciously concentrate on those body parts and feel them growing heavy.</p><h2 id="26b3">6. Sound machine</h2><p id="0e72">With a sound machine, you can choose from a number of different relaxing sounds. While all machines are different, generally there is birdsong, ocean waves, rain, thunderstorms, and city sound. All of them come in various varieties. While listening to these sounds your body and mind relax and you drift off to sleep. The machine can be set to automatically switch off after an hour or half an hour.</p><h2 id="2fb3">7. Lavender oil</h2><p id="7063">Not only does lavender oil have a nice refreshing scent, but it can also help you fall asleep. Lavender oil calms the senses, slows down the heart rate, and relaxes muscles, helping you to drift off more easily. Try rinsing sheets and pillowcases in a fabric softener scented with lavender and for extra scent use a drop of lavender oil left and right on your pillow.</p><h2 id="395d">8. Soft music</h2><p id="f6d4">Playing soft music in your bedroom will definitely help you fall asleep. It is recommended though to give preference to relaxing music versus heavy metal or jazz. Classical music usually works best, especially music with violins, cellos, and harps.</p><h2 id="242c">9. Eat something</h2><p id="5c33">Never go to bed feeling hungry. When you’re hungry, chances are you won’t be able to fall asleep. Before going to bed, have a tub of yogurt, eat a banana, a kiwi, a handful of cherries or tart cherries, or almonds. Fruit is the ideal before bedtime food as it has little or no calories contain fib

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er as well as a high dose of antioxidants, minerals, and vitamins.</p><h2 id="6729">10. Chamomile tea</h2><p id="04b1">Chamomile tea is often credited as sleep-inducing. However, not all chamomile teas are the same. The cheap variety will do little or nothing to help you catch those zzz's. For this kind of tea to really work, spend a few dollars more and buy a high-quality tea. Give the tea ample time to steep. Leaving the bag in the cup for a few seconds is not enough, Chamomile tea needs at least five minutes to release all its goodness. As an added benefit, the longer the tea is left to steep, the more perfect the drinking temperature will be.</p><p id="93b8">If none of these techniques work, it might be time for an over-the-counter sleeping aid or a visit to your doctor.</p><div id="d75b" class="link-block"> <a href="https://readmedium.com/10-tips-to-gain-self-confidence-bd6d002f9027"> <div> <div> <h2>10 Tips to Gain Self-Confidence</h2> <div><h3>Building self-confidence takes time and practice</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*Jo9vYRL1rm3BqtxT)"></div> </div> </div> </a> </div><div id="a453" class="link-block"> <a href="https://readmedium.com/7-traits-every-writer-needs-b70a7d6958eb"> <div> <div> <h2>7 Traits Every Writer Needs</h2> <div><h3>Do you have what it takes?</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*cnjd6lBKgMsCN4lk)"></div> </div> </div> </a> </div><div id="9c2e" class="link-block"> <a href="https://readmedium.com/8-simple-tips-to-feel-better-9401f896f050"> <div> <div> <h2>8 Simple Tips To Feel Better</h2> <div><h3>Guaranteed to work</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*YwzPCSBK-GQ3Ifc7)"></div> </div> </div> </a> </div></article></body>

Are You Familiar with These 10 Cures for Insomnia?

Catch those zzz’s in no time

Maybe you’ve been there. You’re tired, you’ve gone to bed, but once under the duvet, you can’t fall asleep. You toss and you turn and eventually you lie looking at the ceiling wondering what you can do to lure the sandman to your bedside. To fall asleep faster, try one of the following.

1. Hair therapy

Perhaps one of the reasons that you can’t fall asleep is that you’re stressed, feel agitated, or just have too much on your mind. To relax that overloaded mind, sit up in bed and push the fingers of your right hand from your right ear to your left temple in a lifting, raking motion from root to tip. Do it slowly, the slower the better. Feel the softness of your hair glide through your fingers and loosely fall back into place. Repeat as often as you like.

For another exercise, you can splay the fingers of both hands and place them at the base of your hair. Push your fingers simultaneously through your hair while you lift it until you reach your forehead. Repeat as often as you like.

Both exercises work even better if you have a partner to do them for you.

2. Sleeping with a pet

If you have a cat or a dog, encourage your pet to sleep with you. Stroking its soft fur will not only lower your blood pressure but has a relaxing effect on your mind. If your cat is happy with your attention and starts to purr, listening to this soft purring sound will lull you to sleep.

3. Breathing technique

Being able to fall asleep is all about relaxing. If you can’t relax, you can sleep. To help you relax try this breathing technique. Take a deep breath through your nose, hold your breath for seven seconds, exhale slowly through your mouth, and stay without air for seven seconds. Repeat three times.

If so desired, you can follow up with another breathing exercise taking shallow breaths. Mentally count: one, inhale, two, exhale, three, inhale, four, exhale until you reach ten. Start again at one. When you’ve completed this breathing technique five times you should feel relaxed.

4. Relax your face

Lie perfectly still and imagine your forehead relaxing. Feel the skin sagging toward your temples. Next, concentrate on your eyeballs and imagine them getting heavier and heavier. Now concentrate on your cheeks, feel them relaxing toward your ears. Finally, concentrate on your mouth, feel your lips relaxing to either side.

5. Concentrate on your body

Concentrate on your body going heavy and limp. Start with the big toe on your left foot and concentrate on your toes relaxing one toe at a time. Do the same with your right foot. Move up to concentrate on your ankles, calves, knees, thighs, hips, lower back, spine, upper back, shoulders, arms, hands, fingers, neck, and head. Consciously concentrate on those body parts and feel them growing heavy.

6. Sound machine

With a sound machine, you can choose from a number of different relaxing sounds. While all machines are different, generally there is birdsong, ocean waves, rain, thunderstorms, and city sound. All of them come in various varieties. While listening to these sounds your body and mind relax and you drift off to sleep. The machine can be set to automatically switch off after an hour or half an hour.

7. Lavender oil

Not only does lavender oil have a nice refreshing scent, but it can also help you fall asleep. Lavender oil calms the senses, slows down the heart rate, and relaxes muscles, helping you to drift off more easily. Try rinsing sheets and pillowcases in a fabric softener scented with lavender and for extra scent use a drop of lavender oil left and right on your pillow.

8. Soft music

Playing soft music in your bedroom will definitely help you fall asleep. It is recommended though to give preference to relaxing music versus heavy metal or jazz. Classical music usually works best, especially music with violins, cellos, and harps.

9. Eat something

Never go to bed feeling hungry. When you’re hungry, chances are you won’t be able to fall asleep. Before going to bed, have a tub of yogurt, eat a banana, a kiwi, a handful of cherries or tart cherries, or almonds. Fruit is the ideal before bedtime food as it has little or no calories contain fiber as well as a high dose of antioxidants, minerals, and vitamins.

10. Chamomile tea

Chamomile tea is often credited as sleep-inducing. However, not all chamomile teas are the same. The cheap variety will do little or nothing to help you catch those zzz's. For this kind of tea to really work, spend a few dollars more and buy a high-quality tea. Give the tea ample time to steep. Leaving the bag in the cup for a few seconds is not enough, Chamomile tea needs at least five minutes to release all its goodness. As an added benefit, the longer the tea is left to steep, the more perfect the drinking temperature will be.

If none of these techniques work, it might be time for an over-the-counter sleeping aid or a visit to your doctor.