It's not uncommon to experience bouts of insomnia throughout the year, especially when under stress. It can sometimes be very difficult to get back to sleep. That's why EdLive gives you a few tips on how to get back to sleep quickly.
Apply method 4-7-8
This yoga technique helps you get back to sleep in just a few minutes. The method is simple and accessible to everyone. However, to be totally effective, it may require a few weeks' training. The procedure is as follows: Lie on your back, stick your tongue to the roof of your mouth and exhale for a long time to empty your lungs of air. Then inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds. Repeating this process for at least a minute will reduce your heart rate and help you fall into the arms of Morpheus little by little.
Self-massage
Certain areas of your body can be massaged to help you relax. One acupuncture zone that's easy to massage is the area between your thumb and index finger. Massage your hand in small circular movements, paying particular attention to this area. This self-massage should soothe you back to sleep fairly quickly.
Practicing moon breathing
This Japanese breathing technique alternates between your right and left nostrils. To do this: block your right nostril with your thumb, so that you breathe in slowly through your left nostril only. Then pause for a moment before closing your left nostril and gently exhaling through your right. Continue this breathing method, alternating the nostril that inhales and the one that exhales. After a few minutes, you'll be soothed, your muscles relaxed and you should fall asleep easily.
Put on a pair of socks
Heat is the false friend of a good night's sleep. Rooms are often overheated in winter, and your body temperature is consequently too high. To regulate your body temperature and bring it down, you need to raise the temperature of your extremities. Aerate your room a little, put on a pair of socks and sleep should normally return on its own.
Drink a hot beverage
A hot drink will give you a feeling of well-being and help you fall asleep. Avoid drinks containing caffeine or theine, and drink warm milk, herbal teas or infusions instead. Be careful, as herbal teas are diuretics and may force you to wake up in the middle of the night. If you don't drink milk, it's better to drink an infusion rather than herbal tea. In this case, choose plants such as lavender, chamomile or orange blossom, which relax and help you fall asleep.
Getting up
If you've been unable to fall asleep for ten minutes or so, get out of bed. Avoid all screens (cell phone, tablet, TV...) and bright lights, preferring subdued lighting. Take a book, read a few pages for twenty minutes or so, then go back to bed. You should feel sleepy this time.
Whatever method you choose to get back to sleep, it's important to avoid bright lights, eating sugary foods and using your phone. These actions can stimulate your body and make it harder to fall back asleep. Also, don't look at the clock, as this usually generates feelings of anxiety and makes sleep-seeking chaotic.
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