Did you know three quarters* of
people find it increasingly hard to unwind after a long day's work
and find conventional methods of getting to sleep particularly
unhelpful. As we all know, juggling work, family and social life
can be difficult at the best of times without having to fit sleep
into the equation as well.

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For those of you that have tried
more traditional methods to help get you off to sleep with little
success, our sleep expert, Dr Nerina Ramlakhan, has shared her
alternative sleep tips to finally get you the restful nights sleep
you need…


1. Get colouring - The colouring
craze, sweeping the nation this year has seen many adults adopt the
age old childhood tradition and become one of the best ways for
adults to shut off and rest the mind. Try colouring in before you
go to bed, it slows the mind down taking the brain from beta mode
(highly stimulated) into the alpha-theta states which are almost
meditative, this enables and calms the nervous system preparing the
mind/body for deep restorative sleep. 


2. Breathe easy - kundalini
breathing is particularly good for a wired mind and body. Sit up
straight in bed, pucker your lips as if holding a 10p coin, breathe
in forcefully through the lips, exhale through the nose. Do this
for one - two minutes.


3. Take an extra bubbly
bicarbonate bath - add two big mugs of sodium bicarbonate to a bath
of comfortably hot water. Immerse yourself completely for 20
minutes. The bicarbonate neutralises the skin's acidity, softens
dry skin and is a good aid in detoxification. Don't use soap or
shampoo as the chemicals will reduce the effect. Rinse off and go
to bed soon afterwards. You WILL feel very tired. 


4.  Shake it out - 20
minutes of vigorous exercise, even jumping up and down on the spot,
can help shake the energy out of your system and make you feel very


5.    Say 'Aaaah':
chanting the sound 'Aaaah' can help to release pain and stuck
negative energy. It might feel weird but go for it, don't hold
back. Loosen your jaw up and let the sound out. 10 minutes of this
can help to clear the mind allowing for deep, clean


Are traditional methods of falling
asleep not working for you? If so, visit Dr
Nerina's Silentnight Sleep Toolkit

You can also visit our Facebook and Twitter page
for more information


*According to a survey of 2,044
people by Opinion Matters for Silentnight, July 2013