MASSAGE YOUR JAW FOR BETTER SLUMBER. According to sleep guru Anandi (thesleepguru.co.uk), insomniacs often grind their teeth, which make the masseter muscle in the jaw extremely tight, creating stress in the body. “Try this massage for 30 seconds five times a day before bed, and insomnia could be a thing of the past”, she says. “Find the corner of your jawbone with the pad of your middle finger and move the fingers in small circular motions. After 30 seconds, open the mouth as far as possible and relax. It should feel eased.’
“Spend at least 10 minutes before bedtime humming like a bumblebee. This technique is called brahmaree and it relaxes the mind and nervous system, and gets rid of negative emotions. It will also draw you away from the constant train of thoughts. All you do is close your mouth, inhale through your nose and exhale by humming.”
“3. MEDITATE – Meditation can really help maintain a healthy sleep rhythm and is a great way to relax the mind. Meditating for just half an hour provides more psychological rest than a full night’s sleep. As you begin to meditate on a regular basis, you will notice an increased sense of wellbeing as well as greater energy and creativity. The beauty of meditation is that you don’t need anything for it, no special clothes or equipment. You only need yourself and half an hour. Begin by just following your breath… as you inhale, follow the journey from nostril to belly and out again. Don’t worry if you have some thoughts – that’s normal, just keep coming back to the breath.’ suggests Anandi, The Sleep Guru.”
“8. STRETCH – “Yoga is another excellent practice to help counteract stress and treat insomnia. On those days when you feel absolutely exhausted, a great way to rejuvenate yourself is to just pop your legs up the wall! This is a restorative yoga pose that anyone can do and is an excellent natural sleep remedy. This pose will revive the legs, feet, spine and nervous system. It stretches and relieves tiredness in the back of the legs and feet, it’s marvellous for sleeping problems or insomnia and stress just melts away. Stay there for at least five minutes.’ suggests Anandi.”
“14. HUM – “Another fantastic technique to try is to spend at least ten minutes humming like a bumble bee before you go to bed” says Anandi. “This technique is called ‘brahmaree’. Practising this creates a deeply healing vibration. It relaxes the mind and the nervous system, gets rid of negative emotions and stimulates serotonin, the sleep hormone. It will also draw you inwards away from the constant train of thoughts in the mind. All you need to do is close your mouth, inhale through your nose and exhale by humming like a bumble bee.”
Hum like a bee
Yes, really. ‘This is a fantastic technique called “brahmaree”,’ explains Anandi, The Sleep Guru. ‘Try to spend at least 10 minutes humming like a bumble bee before you go to bed. This creates a deeply healing vibration and relaxes the mind and nervous system, getting rid of negative emotions and stimulating the sleep hormone serotonin. It will also draw you inwards away from the constant train of distracting thoughts. Just close your mouth, inhale through your nose and exhale by humming.’ (OK, it might really annoy your partner – but it’ll be worth it if it works!)
LONDON’S DEEP BREATHERS. Breathe yourself to sleep with Anandi. Self-anointed sleep guru and yoga expert Anandi offers a ‘personal breath analysis’ as part of three-hour lessons on how the breathing mechanism works and why breathing properly helps you sleep better. She teaches ‘the surrendered breath’ to help clients relax.