If, like me you are tired of tips and recommendations that include the usual 'Avoid caffeine after lunch' and 'Don't exercise late in the evening' then here are a few ideas that are a little bit more unusual and have worked for me!
1 Bedsocks - I came across this solution by chance and am so glad I found it. About 10 years ago I saw some bedsocks on sale (which I had never seen before) and thought they looked cute, so brought some. To my surprise they helped me fall asleep more quickly and I slept better. Apparently this is because as you sleep your circulatory system slows down and keeps your blood supply in the core of your body, but you need to drop your body temperature to sleep, so having warm feet (and hands) encourages the blood supply to the extremities and cools your core temperature. I am now a big fan and recommend them to any poor sleeper. It is now possible to buy them quite easily, however I would suggest loose fitting cotton ones as the synthetic ones make my feet hot and sweaty and so do not work as well.
2 Cherries - I am lucky enough to live an area where Spring means it's cherry time and the fruit stalls at the market are overflowing with yummy cherries but did you know that tart cherries contain significant amounts of melatonin (the hormone that helps you sleep). A study at the School of Life Sciences at Northumbria University, has shown that a glass of unsweetened cherry juice morning and night helped increase sleep by 25% and improved sleep quality. Why not see if this works for you?
3 Repeat the word 'the' - If you can't sleep because you have repetative thoughts going round in your head and can not seem to shut them off, try repeating the word 'the' to yourself. It is a neutral word and has no associations so helps turn the repetitive thoughts off. I've tried to think of other words to use, but this is the best one!
4 Sitting on a stool - So, you're all tucked up in bed and can't fall asleep. How about getting up and sitting on a stool for 15 minutes? The theory is that your body would rather be anywhere than sitting on a stool in the middle of the night and so is more willing to go back to sleep when you go back to bed. Use a stool - so you don't get comfortable, do not turn on the lights,read, wrap yourself in a blanket, or do anything to make it a more pleasurable experience as your body would prefer to do that. It has to be a slightly unpleasant experience to work. I tried it and it does work, but, strangely enough, I don't like doing it!
5 Scripting - If you can not sleep because you have a big occasion the next day and are worried about it, then try writing out the 'script' of how you would like it to go. Pretend that you are a Hollywood filmwriter and write out your perfect day/scenario. Really get into the feeling of it, write down who is going to be there with you, what is going to be said, what the outcome will be. Only write positive things ie - if you have a meeting to discuss a pay rise, then imagine it going well, your boss is willing to listen, you present your case well and s/he agrees and suggests a figure that you are happy with. Play with it and try different positive outcomes that could happen. Ideally do this before you go to bed, but it can be done if you wake in the night. Your brain and body will feel more relaxed and in control and so help enable sleep.
I hope some of these suggestions are new to you and do comment below if you try them out!
Sweet dreams.
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