We all know that  a hot milky drink and a warm bath are supposed to relac you beore bed but many if us still cant slip into slumber. The next time you are lying awake in bed, try these natural tips to get the sandman to give you a visit.

Inhale through your left nostril: This yoga method is thought to reduce blood pressure and calm you down. This technique is particularly good when yoo much body heat or menopausal hot  flushes are preventing sleep

Squeeze and Relax: Relaxing all you muscles can prepare your body for sleep. Lie on your back, take a deep breathe slowly through your nose and at the same time squeeze your toes tightly as if you are trying to curl them under you foot, then release. Take another slow breath curl you foot  up toward your knee and release. Breathe again, contract your calf muscle then you thighs, buttocks, belly, chest, arms, and so on till you have moved all the way up to your body.

Try to Stay Awake: Challenge yourself to stay awake since your mind will rebel. Keep your eyes wide open and repeat to yourself “I will not sleep”. The brain doesn’t process negatives well so interprets this as an instruction to sleep. Eye muscles tire quickly as sleep creeps up.

Rewind your day: Remembering the mundane detail in as reverse order clears your mind of worries. Recall conversations, sights and sounds as you go. It helps you reach a mental state that’s ready for sleep

Roll you eyes: Closing you eyes and rolling the balls up three times can do the job. This simulates what you do naturally when you fall asleep and may hep trigger the release of sleep hormone.

Just Imagine: Visualization meditation works best when you use at least three senses. Imagine yourself at a tropical paradise or sailing on calm water. As you explore your happy place, imagine the sand your feet and hearing water lag against your boat. You should soon feel relaxed and drift off.