There are a number of breathing exercises that will help take your mind off that work deadline when you should be snoozing. One example: breathe in and out to the count of one second, then again for two seconds, three seconds, until you reach 10; then start again going backwards. Repeat until your unconscious.
Another example is with one hand on your abdomen, and the other on your chest, take five deep breaths, while focusing on the positions of your hands – it’ll help clear your mind of post-day crap.
2. Listen to guided meditation
Even the thought of meditation deters a lot of people, but hear me out, I’m not actually asking you to meditate – well at least not sitting upright as advised. Part of what puts me off about meditating daily is having to sit upright for 10+ minutes: it’s tiring. Or maybe I’m just a lazy, fidgety fuck, who knows. But listening to guided meditation when you’re already tired and tucked-up, is a great way to push you over the edge into the land of nod.
Personally, I find the ones on YouTube tend to have this booming voice of an old man. But the ones on the Calm app are amazing.
3. YouTube videos
Talking of YouTube videos, while guided meditation may not be the way to go, there are plenty of other helpful resources. Specifically, music which contains binaural beats and/or isochronic tones will help you drift off.
4. Open a window
I always thought you were more susceptible to the cold when you were tired, but it turns out that’s bull. (A drop in body temperature is more due to the body clock than anything; I’m not a scientist or doctor, but you can read more here). However, turns out being cold can help you sleep. When we fall asleep our temperature drops naturally, so helping that process along can encourage your body to get into a deeper sleep quicker. Pop that window, sister.
CBD oil is enjoying its 15 minutes of fame at the moment. An active ingredient in weed, but without the bit that gets you high, is now sold in high street stores such as Holland and Barrett. While commonly used for anxiety, CBD has also been proved to reduce insomnia. Of course, sometimes that’s related (being that anxiety can prevent us from sleeping).