I cannot sleep at night and is distracted with many toughts and therefore stay awake on bed

Question

many thoughts disturb me at night while preparing to sleep and so cannot sleep. Can you suggest.

Answer 1

Chant "Om" 21 times before sleeping while lying on bed.

Answer 2

Apart from the above suggestions, consider the following:

• A cup of milk sweetened with honey at bedtime is helpful, as the amino acid tryptophan contained in the milk induces sleep.
• Controlled breathing also helps in sleep. Take deep breath and hold for some moments.
  • Inhale : Exhale should be in ratio of 1: 2, i.e. if you inhale for 4 counts then exhale for 8 counts. Do it for 15 minutes while lying on the bed and not beyond your capacity.
• Also schedule for physical work out or yogasanas and pranayamas.
• Application of hot packs to the spine before retiring, hot fomentation to the spine and a hot foot bath at bed time are good options to try.