When you can’t sleep start breathing ONLY for the left nostril.The left nostril is associated with the parasympathetic part of the brain whose qualities are rest and repair.
At the same time, the right nostril is associated with the sympathetic part of the brain whose qualities are energizing the body.
Sit or lay down on the bed and close the right nostril pressing it slightly. For a more comfortable and relaxed position, you can use the pillow, or an arm to cover it. You might have to stay on a side, so you can breath ONLY with the left nostril (inhalation and exhalation).
Do the exercise for a minimum of 11 minutes or until you fall asleep.
Probably is going to be difficult for you to inhale and exhale only for the left nostril, and maybe you’ll feel like you’ll drown. Be patient. You’re not going to master the exercise the first time. But do it as better as you can.
Other tips for a better rest:
Reflexology: Massage the foot before go to bed. You can give it yourself or ask somebody else to do it. Use few drops of oil. Almond Oil is always recommended, but you can use others.
You can also add lavender essential oil that has relaxing properties.
Feet have 72,000 nerve endings. In this website you can find a map of your feet and what point is related to what part of the body:
Remember that you don’t have to be an expert in massages !
Heve a hot shower before go to bed to relax the muscles. After shower you can hydrate the skin with almond oil with few drops of lavender.
Try not to eat right before bed. The best thing is eat 2 to 3 hours before go to sleep. And have a very light dinner.
Relax you mind: If you decide read or watch TV before sleep (not recommended if you suffer insomnia) try to be few minutes in silence to relax the mind and the body, breathing deeply.
Inhale and push your abdomen out and exhale and let it come back in. As slowly and deeper is the breathing, as faster is the relaxation.