Although you maynot regard yourselfas someone who suffers from a bad case of insomnia with serious problems sleeping at night , it is possible there are occasions when you find it difficultto fall asleep easily and quickly.
This is a problem that can quite easily be solved.
Here are 4simple ways that definitely work.
(1) Make a point of going to bed at the same time every night.
Let it become a fixed habit in your routine.
Choose a time that fits in conveniently with your schedule at stick to it.
A convenient time would be eleven o'clock at night.
This gives you the opportunity to sleep seven or eight hours each night.
Become fairly rigid in sticking to this time you have set yourself.
There may be times when you have to make slight changes to your routine, but try your best to see that these changes are not too drastic.
(2) Going to be at a fixed time will be ingrained in your mind as a good habit.
Another good habit that is very effective is to listen to the same pleasant, soothing piece of music every night when you are in bed.
Get asimple tape recorder and play a tape of a soft soothing music for a few minutes when you go to bed,It is a good idea to play the same piece of music every night.
This acts as a mental stimulus to remind you that it is now sleepingtime.
(3.
)Another excellent way to develop the habit of falling asleep easily and quicklyis to have something warm to drink - like a glass of milk with a teaspoon of honey - about an hour before retiring to bed.
Here again it becomes a good habit and serves as a useful reminder that you will soon be going to sleep.
If you find that a glass is too much, then a half of glass is just as effective.
The whole idea is that you must have certain indicators and they should be the same every night.
The entire action of preparing the milk, warming it and putting in the honey is a useful indicator.
(4.
) Even if you are a particularly religious person, it is a very good idea to say a little prayer, even if it is a very simple prayer, before you go to sleep.
Think of special family members of whom you are especially fond and say a little prayer that they will remain strong and healthy.
If for some reason you are not comfortable with a religious prayer, a few lines of poetry will also be very effective.
But it must be the same piece of poetry you use regularly every night Here is a suggestion of the words of a beautifulpoem to memorize.
An excellent choice is the following verse from the poem "The Lotus Eaters" by Tennyson.
"There is sweet music here that softer falls Than petals from blown roses on the grass, Or night-dews on still waters between walls Of shadowy granite, in a gleaming pass; Music that gentlier on the spirit lies," Than tir'd eyelids upon tir'd eyes; You don't have to memorize all six lines.
It is quite sufficient to memorize the first two lines and the last two.
The rhythm of the words and the effect that they have is so relaxing, they immediately induce a sleepy feeling.
Any similar poem that has the same effect will do.
Make a point of using the same poem every single night - the same way as you would use a prayer.
Do so regularly.
Without fail.
These 4 simple methods will work very well indeed if you occasionally suffer from sleep problems.