After a long day of toiling at work, a good night’s sleep is what all of us desire. But there are times when sleep seems to evade us. No matter how hard we try, we just have so much in our mind, or our body just won’t cooperate. If you find it hard to relax and yearn for a night of peaceful sleep, here are a few tips for you.

Engage in a Bedtime Ritual

Keep in mind that your bedtime ritual must be something that relaxes you. This activity should not engage your body or mind too much. Some of the popular bedtime rituals that work for many are reading a book or listening to relaxing music. If you are not a reader or don’t like music that much, you can try writing. Write anything and everything you want to take down.

Some people like to have drinks like hot tea or chocolate or eat a light snack just before hitting the sack. And when you finally find a bedtime ritual that works perfectly for you, make sure you stick to that nighttime habit.

Relieve Tension in Your Muscles

When you had a physically exhausting day and you feel as if your whole body is tired and in pain, this technique might be best for you. This will also distract your mind from thoughts that bother you and make you lose sleep. You can also make this as your bedtime routine because you can perform this even when you are already lying on your bed. Not sure how to do it? We’ve got your back!

Here are some muscle exercises you can do:

a. Inhale and then tense your toes and feet for three to five seconds, then slowly breathe out and release the tension from those body parts.

b. Inhale deeply and now put tension on your lower legs. Hold the tension for about three to five seconds and then relax them when you exhale. You can also do the same on your upper legs.

c. Now focus on your abdomen and lower back. Tense those parts when you breathe in, hold the tension for about five seconds and then exhale while relaxing. Do the same steps to your upper back and chest.

d. Also apply the same steps to your hands, lower and upper arms and shoulders, neck, and finally, your face.

e. After that, you can apply tension to your whole body. Hold the tension for a few seconds then relax your body while you are breathing out. You can do it for up to three times if you like.

Inhale Using Your Left Nostril

This may sound funny to you but inhaling through your left nostril is a yoga method, which will help you reduce or lower your blood pressure and calm you down. Experts on sleep therapy suggest that you should lie on your left side and rest one finger on your right nostril so that you can close it. Next, you have to start breathing slowly through your left nostril. This technique is even believed to be good for women going through menopause when they experience hot flashes that keep them up at night.

Roll Your Eyes

I know, not being able to sleep can be frustrating that it makes you want to roll your eyes, but then again, there’s a very good reason why this tip is listed here. Close your eyes and roll your eyeballs for up to three times. Experts say that by doing this, you stimulate what your body naturally does when you fall asleep and this may trigger the release of the sleep hormone called melatonin.

Use Your Imagination

We may not always realize this but our mind is very powerful – what you think, you can become. You can use visualization meditation to make yourself sleepy and for you to fall asleep much faster. This method works best when you use three senses. Imagine yourself in a place that calms and relaxes you the most.

You can imagine that you are in a place that’s very serene – perhaps a tropical paradise. When you are already in your happy place, imagine smelling the flowers, feeling the cold breeze on your skin, touching the green grass, and listening to the sound of the water as it touches and leaves the shore. Soon enough, you’ll be drifting off to sleep.

Sleep is a basic need and the lack of it for prolonged period could turn fatal. No rest for the wicked as they say, and when you lack sleep, your brain can’t think at its best and your body feels tired. Try these tips and we’re sure you’ll get your much-needed sleep and wake up feeling refreshed and energized for the day ahead.