| 1. Write | | | | who composed structured pieces with 60 beats a |
| If you can't sleep because you have thoughts and | | | | minute (like a heartbeat) helps to reduce stress |
| worries continually circling around your mind, then | | | | and relax the mind. |
| get up and write out everything that's in your | | | | Use a pillow speaker when listening to music at |
| mind. | | | | night. |
| You can either free associate and write about | | | | 4. Avoid the News at Night |
| random thoughts or write about the specific | | | | If you like to keep abreast of current affairs, |
| situations that are causing you anxiety. | | | | watch the early evening news, if you can. But |
| Writing, or expressing these anxieties privately, | | | | avoid watching the news late at night or just |
| can be one way to stop them from circling | | | | before you go to bed. The news is often filled |
| endlessly in your mind. | | | | with negative stories which instils a negative |
| Better still, if you know you are prone to | | | | energy last thing at night which you can carry into |
| worrying at night, write down all your worries | | | | your dreams (if you do get to sleep) and over |
| before you go to bed. And then make an | | | | into the next morning. |
| agreement with yourself to sleep on it. | | | | 5. Bore Yourself |
| 2. Reiki | | | | Do something you consider to be boring, mundane |
| Invest in a course of three to four relaxing Reiki | | | | and repetitive and that doesn't require a lot of |
| treatments. Reiki treatments have an | | | | brain power just before you go to bed. The mind |
| accumulative effect. They deeply relax the mind | | | | will be so eager to escape this that it may switch |
| and body therefore helping with insomnia. If you | | | | off naturally. |
| happen to fall asleep during the treatment, this is | | | | 6. Dull Radio Station |
| also okay. You may wish to consider learning Reiki | | | | Listen to a radio station that you find uninteresting |
| for yourself. That way, you can give yourself a | | | | (but not irritating). I find it helpful to have the radio |
| self-treatment while you are lying in bed waiting | | | | on at a low volume helps me to sleep. |
| to go to sleep. It is a really good way of helping | | | | 7. Passion Flower tea |
| you to drift off to sleep. | | | | For insomnia caused by stress or nervousness, |
| 3. Music | | | | drink passion flower tea one hour before bedtime. |
| Listen to relaxing music or recordings that include | | | | Passion Flower tea can calm the nerves and helps |
| the sounds of nature. Even if you don't like | | | | induce restful sleep. Put the dried herbs in a mug |
| listening to classical music, it will still have a | | | | of boiling water and leave to infuse for 15 |
| beneficial effect on your general health as well as | | | | minutes. Passion Flower tea is not advisable for |
| help you to sleep. | | | | pregnant women or breastfeeding mothers. |
| You may have heard of the Mozart Effect. | | | | Passiflora Incarnata is the recommended variety |
| Listening to Bach and other Baroque musicians | | | | of passion flower for insomnia. |