Trouble Sleeping? Here's a Quick Cure

By: Phyllis Wasserman

When you go to bed every night, do you toss and turn? Well here's a way to fall asleep fast.

Many of your problems are from stress. Tension builds up all day long and it can rarely just go away at bedtime. People require peace of mind at bedtime. Or else you can't fall asleep. Sleep is ver important to our physical well-being. But if your mind won't allow your body to fall asleep, we cannot be at peace. If you have too many problems, it's hard to overcome this cycle. The solution can be a simple, quick, 10 minute before bed routine. You should do this in your bedroom, either on the bed or floor.

Since you are probably tense, it is important to relax. Most people feel the tension in their neck, lower back and sometimes in your upper back between your shoulders. So relaxing the spine is the first step to a calmer you. Here is a yoga pose that may help. Kneel near or on your bed, and sit back with your rear on top of your hands. Bend forward until your chest is resting on your thighs and your forehead is touching the bed or floor with your chin tucked under. Relax your arms on the bed or floor beside your legs, palms up. Hold for 10 seconds. This will help relax your neck, lower back and hips. Deep breathing is very important for your entire body to relax.

Slowly get up. Next, sit on the edge of your bed. Lower your chin to your chest. Push your head forward and your shoulders back as though you are a turtle. Hold this position for 3 to 5 seconds, and repeat three more times.

Now relax your back. Lie on your back and bring your knees up to your chest. Grab your knees just below your kneecaps, and gently turn them to the left five to ten times. The repeat this bringing your knees to the right five to ten times. This should stretch your lower back. And feel very good.

Lay flat on your back and place your arms out with the palms up. Bend your knees and put your feet flat on the floor or bed. Inhale slowly and deeply. As you exhale, slowly drop your knees to the right and turn your head to the left (at the same time). Breathe deeply again, five times. Inhale and return your head and knees to the center and exhale as you lower your legs to the other side. Do this three more times.

Relax and close your eyes. Try to relax all the muscles in your body. Start at the top and work your way down to your toes. This should ease some of the days tensions.

Now get under the blanket. The room should not be too cold (68 to 70 degrees) or too hot (not over 76 degrees). Lie on your back and breathe slowly. Do this four more times and you should start to feel drowsy. A calm, easy, peaceful, feeling should wash over you in about 5 minutes.

The less you worry about not being able to sleep the better. Less worry, more sleep. Think peaceful thoughts. Let the days worries slip away, like bubbles. As they pop, so does the tension and stress of the day. If you train yourself to relax, and think soothing thoughts, sleep should come. Listening to quiet music can also help. Endorphins are released that cause you to relax. Just remember to not think of anything negative. Practice this routine over and over again. And soon your sleep with come quickly and naturally.

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