If you have trouble drifting off to sleep you aren’t alone.
Sleeping well affects both your mental and physical health.
If you don’t get your recommended seven hours a night it can take a serious toll on your energy, productivity, emotional balance and even your weight.
But there are many things you can do to stop you tossing and turning at night.
World Sleep Day is coming up on March 13, 2020, highlighting the importance of getting your Zs.
Luckily, hypnotherapist and Hay House author Alisa Frank has shared her 10 step guide to falling asleep with Daily Star Online.
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You can find out more about her Hypnosis Downloads, where she challenges you to a Good Night’s Sleep, at www.ailsafrank.com
1. Slow your day down
This involves taking deep breaths at intervals throughout the day, and speak positively to yourself so you can easily complete everything that needs to be done.
2. Change the conversation
Instead of telling yourself you don’t sleep well, change the conversation and tell yourself you’re a good sleeper.
Everything we say is programming the subconscious mind.
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3. Technology free zone
Remove all technology from your bedroom, including TVs, tablets and phone chargers.
This will make it easier for your mind to switch off from daily stimulations.
4. Sleep scents
Use sleep enhancing scents such as lavender to slow your nervous system, vanilla to calm your mind or Jasmine to release anxiety.
5. Bedtime tea ritual
Choose a special cup and teapot that you will associate with your evening tea routine.
Stop drinking at least one hours before bed so you have time to fully empty your bladder before sleep.
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6. Take control of your thoughts
Write down any worries you may have or any tasks that need to be done the next day.
This will free your mind from the clutter in your head, and help you be more prepared for bedtime and the morning.
7. Quiet-time visualisation
Find a quiet place to sit in a relaxed position with your eyes closed.
Then visualise yourself walking along the beach, with waves coming in and out of the shore.
Imagine that the beach represents your whole life, and each grain of sand symbolises your skills and talents.
Now imagine you are holding a handful of sand that represents your stresses, and see that the grains are so small in comparison to the whole beach.
Allow them to slip through your fingers, and let go of your problems, and watch the waves wash them away.
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8. Quietly and calmly enter the bedroom
Once you are in bed, feel the softness and protection of the bedclothes. Be aware of the feeling of being inside your body.
9. Read a book
Read a few pages before the light goes out to help tire your eyes out and switch off from the day.
Paper pages don’t shine light into your eyes which could wake you up.
10. Rapid eye-blinking technique
Lie comfortably in the dark with your eyes open, and begin counting backwards from 300 in your mind.
Continue until you feel you want keep your eyes open any longer. Then blink rapidly, as fast as you can, for 30 seconds, or until your eyelids begin to feel heavy.
When you can’t blink anymore, close your arms and let yourself drift off to sleep.
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