But there are other options, including…
1. Breathing…Concentrate on taking long and deep breaths.
2. Earplugs…Wear earplugs if needed to drown out the sound of someone’s snoring.
3. Essential Oils…Essential oils have a powerful ability to impact our bodies and moods if used in a diffuser or applied topically. Essential oils that are suggested for night time use include…
Bergamot…Bergamot essential oil has relaxing and calming properties and is rich in linalool and linalyl acetate, two compounds that can reduce the heart rate and blood pressure. Bergamot can dissipate anxious feelings while simultaneously cleansing and purifying the skin.
Juniper Berry...Juniper Berry essential oil has the ability to cleanse and purify the air and can produce a calming, grounding effect.
Lavender…Lavender essential oil has relaxing and calming properties and is rich in linalool and linalyl acetate, two compounds. lavender oil that can reduce the heart rate and blood pressure. Lavender oil helps reduce feelings of tension, calms emotions, and leaves you with a general peaceful feeling.
Ylang Ylang...Ylang Ylang essential oil is used to lessen tension and stress and to promote a positive outlook.
To use these oils to promote relaxation…Combine a total of twenty drops oils in a 10ml Roller Bottle. Fill with fractionated coconut oil. Roll the blend on the feet, wrists and back of the neck.
4. Monotony…Doing something monotonous, such as counting sheep or counting down from a chosen number, can wear you out and will help you block out other thoughts in your mind.
5. Music…Listening to relaxing music, such as classical tunes and music with sixty to eighty 60-80 beats per minutes, can help lull you to sleep.slow down your heart rate, and relax your body. Look for suggestedplaylists on Spotify, Pandora or YouTube.
6. Sleep Apps…There are several sleep apps available now. these include the following…
- Nature Sounds Relax & Sleep
- Pzizz Sleep
- Relax & Sleep by Glenn Harrold
- Relax Melodies
- Simply Being
- Sleepmaker Rain
7. Tea…The placebo effect of drinking milk or a hot beverage can trigger your body into thinking it’s time for sleep. Although caffeine before bed is not gonna work, decaf tea is definitely acceptable. Tea can help muscle tension and twitching, calm the stomach and ease anxiety. Chamomile tea is the most commonly recommended tea for night because apigenin, one of the active compounds in chamomile, has calming effects on the body.
If All Else Fails…If you still find yourself tossing and turning and unable to get to sleep, get out of bed leave your bed…so that the bed is not associated with feeling awake and restlessness and try an activity such as a crossword or sudoku puzzle.