50 Ways To Beat Insomnia by Gail Miller

About a third of us have sleep difficulties occasionally, but for some people insomnia can be a chronic problem which lasts for months or even years. If you need a bit of help getting off at night, follow some of these tips to help you get a better nights sleep.

1; Instead of counting sheep, count peacocks, giraffes, or emus!

2; Go to bed at the same time every night, and get up at the same time every morning.

3; Sleep on a good, firm mattress.

4; Lie on your back and gently rub your stomach in a circular motion. Gradually let the circles get bigger and bigger.

5; Avoid alcohol, caffeine and tobacco.

6; Start at one, two, or five hundred, and count backwards down to one.

7; Try to recall a poem that you used to know off by heart when you were at school.

8; Think of a boy and girl’s name starting with each letter of the alphabet. For example; Albert and Alice, Bryan and Betty, or Carl and Camilla. See how far you can go.

9; Listen to a recording of crashing waves, dolphin sounds, heartbeats, or raindrops.

10; Don’t have tea, chocolate or cola in the evening.

11; Imagine walking through a lush valley. Hear the birdsong, smell the trees and visualise the beauty of the countryside.

12; Sleep in a well ventilated room.

13; Don’t have the temperature of your room too hot, or too cold.

14; Sleep on your back, as this enables your internal organs to rest.

15; Do not fall to sleep on your front, as this results in shallow breathing and causes pressure on your internal organs.

16; Drink warm milk ten to twenty minutes before retiring.

17; Stretch your body. Point your toes, arch your back and stretch your arms above your head, then relax completely.

18; Try to recite the National Anthem in your head.

19; Make a long list of words in your head by changing just one letter at a time, for example; part, past, post, most, mast, etc.

20; Have a drink of herbal tea before retiring to bed. Some health food stores sell blends which are designed to aid restful sleep.

21; Fifteen minutes of exercise a day will supply your body with the activity and oxygen it needs to relax at bedtime.

22; Make a list of everything that is bothering you and therefore keeping you awake. Imagine yourself writing the list onto a piece of paper and then screwing it up and throwing it away.

23; Try to settle yourself by repeating soothing words to yourself, such as calm, peaceful, relaxing.

24; Imagine you are sewing the hem of an extremely wide curtain. Use tiny stitches and visualise in detail every stitch you make.

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BIO:

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Gail Miller is a UK artist and writer. View her vibrant, contemporary artwork at her website, Gails Art Gallery
http://home.freeuk.net/gails-gallery
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