11. Calming tea
If you don't like warm milk, try a cup of hot chamomile, catnip, and anise or fennel tea. These all contain natural ingredients to aid sleep. Health-food shops often have special blends of herbal tea designed to help you relax.
12. Listen to music
Soft, calming music can inspire you to sleep. Several recordings designed for that purpose include composed music, sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. For a purpose to work, your record, cassette or CD player must turn off automatically.
13. Wiggle your toes
Lie on your back and wiggle the toes of both feet, at the same time, up and down 12 times. Reflexologists say it will relax your entire body, inside and out.
14. Rub your tum
This soothes the digestive system and aids relaxation. Recline on your back and place your hand on your navel. Begin gentle small clockwise circles. Then let your circles gradually become bigger. When the circles reach the outside of your stomach, gradually decrease their size until your hand returns to your navel. Change direction and repeat. Repeat full process with your other hand.
15. Don't read right before bed
Wait at least a half hour or longer before going to bed after reading or watching television. Let your mind have a chance to get rid of the images it sees.
16. Deep breathing
Slowly inhale while lying on your back, filling your belly, chest and top of lungs. Try to hold for a second or two, and then exhale. Don't compel your breathing; it's not a contest to see how much air you can take in. Go on for four or five minutes. 17. Try valerian
Valerian is the foremost herbal sleep remedy. Take, a half hour before bedtime, 300 to 600 mg of concentrated (4:1 or 5:1) valerian root supplement, or 2 to 3 grams of the dried root in a capsule, or 5 ml tincture.
18. Visualize
Lie with your eyes closed and imagine you're in a peaceful place. This may be a sunny beach, in a hammock in your backyard or in a forest.
19. Imagine it's morning
Imagine your alarm has sounded and it's time to put your feet on a cold floor, take a shower and get ready for work. The more unlikable you can imagine it, the more you won't want to do it, and the more you'll just want to stay in bed and sleep.
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