On the nights you have trouble falling asleep or wake up in the middle of the night, try this trick I have been using. It is called the 4-7-8 Breathing Technique and it works! You simply breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds. This will slow your heart rate down and relax you to sleep! It has a chemical like effect on your brain!
You should do this routine several times until you fall asleep. You may have to practice this a little but as you do you will be able to control not sleeping. A couple tips would be to clear your mind. You have thoughts keeping you awake let them come and than let them go. Continue breathing with the 4-7-8 breathing technique and you will soon be asleep!
When you begin, remember to stick to the 4-7-8 Breathing Technique. You may want to revert to regular breathing habits. Do your best to stick to the routine without any breaks. You will feel your heart rate slow down. You will start becoming relaxed. Your thoughts will slow down as well. The breathing routine will calm you down.
As always consult with your doctor and ask about this way to fall asleep and make sure there are not other reasons for your sleeplessness. To get a more clinical explanation GOOGLE 4-7-8 Breathing techniques. It will explain more about how forcing oxygen into your lungs by inhaling for four seconds and holding it in for 7 seconds increases the oxygen into your bloodstream and by exhaling for 8 seconds will emit carbon dioxide from your body. This effectively slows down your heart rate and adds oxygen to your bloodstream to give you a mild sedative like effect causing your body to relax!
This works for me and I wanted to share! I hope it works for you and look forward to hearing it does!