If you are having trouble falling asleep or getting a deep natural sleep or if you do not feel well-rested upon waking up, then these techniques may help you.
1. Avoid a bedtime snack. Snacks in the evening specifically high-sugar content foods will raise your blood sugar and inhibit sleep. Better take calcium like milk as this has tryptophan amino acid that calms the brain and helps promote sleep.
2 .All lights should be switched off. Sleeping in complete darkness stimulates your circadian rhythm. Our brains have melatonin or the sleep-inducing chemical and the melatonin level is increased when room lights are kept low.
3. Do something with your feet. Get a foot massage, wear socks or wiggle your toes. Wearing socks warms your feet and drops your temperature making you fall asleep easily. Wiggling your toes, according to the science of Reflexology, channels energy and relaxes your body as the feet have the master control to every parts and organs of the body.
4. Try the Emotional Freedom Technique or EFT. This is a type of alternative psychotherapy similar to acupuncture where tapping of meridian points in the body releases negative energy that causes insomnia and sleep difficulty.
5. Practice Progressive Muscle Relaxation. Tense your muscles or areas where you feel some tension. You can start with your jaw and end with your feet. Tense and release muscles gradually starting from your face, to your neck, shoulder, arms, hips, legs, and feet.
6. Keep a routine.