Insomnia is a condition that affects the sleeping pattern of people. It can cause a lot of stress and anxiety in an individual’s life. There are various remedies and techniques available to tackle insomnia, but not all of them work on every person.

However, with this easy insomnia trick, you can fall into dreamland in no time. This is a mindfulness technique that can be practiced by anyone before bed.

The first step: Practicing mindfulness

Mindfulness is a type of meditation that has been proven to reduce stress and promote relaxation. To practice mindfulness, find a quiet and comfortable place in your house where there are no distractions.

Sit cross-legged on the floor or a cushion with your back straight. Close your eyes and take a few deep breaths to center yourself. Focus your attention on the present moment and the sensations in your body. Observe your thoughts as they come and go without reacting to them.

Keep doing this for a few minutes every day to train your brain.

The second step: Focus on your breath

The second step is to focus on your breath. When you focus on your breath, you will be able to silence the chatter in your mind. Begin by taking a deep breath in through your nose and exhale slowly through your mouth.

Repeat this a few times until you feel relaxed and calm. Then, focus on your breath as it flows in and out of your nostrils. Count each inhale and exhale, starting from one, and go up to ten. Once you reach ten, start counting back from one and continue this cycle for a few minutes.

The third step: Visualization

The third step is to visualize a peaceful scene that will help you relax. Think of a place that makes you happy and peaceful, like a beach or a forest. Visualize the details of the scene, like the colors, sounds, and smells.

Try to imagine yourself in that scene and feel the peace and calmness that it brings. Keep visualizing the scene until you feel drowsy and ready to sleep.

Body scanning: The fourth step

The fourth step is to perform a body scan. Begin by focusing your attention on the top of your head and notice any sensations you feel. Move down to your forehead, cheeks, and jaw, and relax these muscles.

Move on to your neck, shoulders, and arms, and relax them too. Continue scanning your body down to your feet and toes, and notice any tension or discomfort. Take a deep breath and release any tension that you feel. By the end, you will feel relaxed and ready to sleep.

Affirmations: The fifth step

The fifth step is to practice affirmations. Affirmations are positive statements that you can repeat to yourself to help you relax.

Examples of affirmations are “I am calm, I am at peace,” and “I release all of my worries and tensions.” Repeat these affirmations to yourself until you believe in them and feel relaxed.

The sixth step: Progressive muscle relaxation

The sixth step is to practice progressive muscle relaxation. Progressive muscle relaxation is a technique where you tense and relax different muscle groups in your body. Begin by tense your feet by curling your toes for 5-10 seconds, then release.

Then, tense your calves for 5-10 seconds, then release. Move your way up your body, tensing and relaxing each muscle group as you go. Finish by tensing and relaxing your facial muscles. This technique can help you feel more relaxed and improve the quality of your sleep.

The seventh step: Use aromatherapy

The seventh step is to use aromatherapy. Essential oils like lavender, chamomile, and peppermint can help you relax and promote better sleep.

Add a few drops of essential oil to your pillow or put it in a diffuser in your room to create a calming atmosphere.

The eighth step: Create a comfortable sleep environment

The eighth and final step is to create a comfortable sleep environment. Make sure your room is quiet and dark and that your bed is comfortable. Use comfortable pillows and sheets that keep your body cool and dry.

You can also try using a white noise machine to drown out any external noise.

The Bottom Line

Insomnia is a challenging condition that can be distressing and frustrating. However, by following these simple steps, you can fall into dreamland quickly and easily.

Practicing mindfulness, focusing on your breath, visualizing peaceful scenes, performing body scans, repeating affirmations, practicing progressive muscle relaxation, using aromatherapy, and creating a comfortable sleep environment can all help you relax and achieve restful sleep. Try incorporating these practices into your daily routine and see how you feel!.