We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can't slip into sleep. Here are some tips to help you go to sleep.
Breathe in through your left nostril(鼻孔)
Sleep specialist 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, says this technique is particularly good when overhearting is preventing sleep.
Relaxing 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, the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then loosen them slowly. Breathe again, contract your leg muscles, then your thigh, belly, chest, arms, and so on until you hat all the way up your body
Try to stay awake
Challenge yourself to stay awake— your mind will fight against it! “It's called the sleep paradox(悖论).” Says psychotherapist Julie Hirst. She explains: “Keep your eyes wide open, repeat to yourself 'I will not sleep'but instead view this as an instruction to sleep and eye muscles tire quickly as sleep turns up.”
Use at least three senses imagining yourself in a situation where you feel content—a paradise(乐园), sailing on calm waters, walking in flower fields.
A. Just imagine.
B. Enjoy a paradise.
C. Squeeze and relax
D The brain doesn't process negatives well
E. You must repeat what you have done
F. This yoga method is thought to reduce blood pressure and calm you
G. When you have gone from head to toe, you should feel ready for sleep
