Cure insomnia –self help tips to beat sleeplessness
The right amount of good quality sleep leaves us revitalised.

Tried and tested tips for curing insomnia:

• Reduce stimulant intake, especially before   bedtime – including tea, coffee, alcohol   and cigarettes

• Have a small carbohydrate snack just   before bedtime

• Take a hot bath before bedtime; the body   will then respond by the cooling the body   down, which happens naturally just before   going to sleep.

• Stop watching TV at least an hour before   bedtime

• Make the bedroom slightly cooler than   other rooms.

• Use the bedroom only for sleep and sex.

• Use the worry time technique to reduce   anxiety and rumination.

The three things technique
The three things technique is a simple, but powerful way to cure insomnia, naturally, without sleeping pills!

It works brilliantly for those times when you’re lying in bed finding it difficult to get to sleep.

Step 1
With your eyes open look up to the ceiling with a soft focus, and notice three things out of the corner of your eye and say to yourself ‘ I can see… ‘ naming the thing you can see, for example ‘I can see the curtains’, ‘I can see the door’ ‘I can see the picture on the wall’.

Step 2
Close your eyes and notice three things you can hear, saying to yourself ‘I can hear…’ for each one.

Step 3
With your eyes still closed notice three things that you can feel, in the same way saying ‘I can feel… ‘ for example I can feel the sheets against my legs.

Step 4
Simply repeat steps 1-3 until you fall into a deep, refreshing sleep.

If you run out of things to see, hear or feel, then just imagine it – ‘I can hear the sea lapping against the shore’.

Sweet dreams!