If your mind is too active to fall asleep, try meditating or walking to quiet the mind. Even standing barefoot in the grass or dirt for just five minutes can do an amazing job in discharging tension from the mind. (This works much better on a warm summer evening as opposed to standing in a snowdrift in the middle of winter.)
Try doing three rounds of alternate-nostril breathing before lying down to go to sleep. This is tremendously relaxing. First, close your right nostril with your right thumb and inhale through the left nostril to the count of four. Then, close both nostrils (using your right ring finger and little finger to close the left nostril) and hold for a count of sixteen.
Now, remove your thumb from the right nostril, and exhale through this nostril to the count of eight. This completes a half round. Next, inhale through the right nostril to the count of four. Hold both nostrils closed for a count of sixteen. Then, close the right nostril with your right thumb and exhale through the left nostril to a count of eight. This completes one full round.
If you need to, take it down to a count of three, twelve, and six to get started. As you get more comfortable, you can slowly increase the times of inhalation, holding, and exhalation to whatever feels comfortable, but always keep the 1:4:2 ratio. Do not strain."
Like & Share (G.Shyam)
Try doing three rounds of alternate-nostril breathing before lying down to go to sleep. This is tremendously relaxing. First, close your right nostril with your right thumb and inhale through the left nostril to the count of four. Then, close both nostrils (using your right ring finger and little finger to close the left nostril) and hold for a count of sixteen.
Now, remove your thumb from the right nostril, and exhale through this nostril to the count of eight. This completes a half round. Next, inhale through the right nostril to the count of four. Hold both nostrils closed for a count of sixteen. Then, close the right nostril with your right thumb and exhale through the left nostril to a count of eight. This completes one full round.
If you need to, take it down to a count of three, twelve, and six to get started. As you get more comfortable, you can slowly increase the times of inhalation, holding, and exhalation to whatever feels comfortable, but always keep the 1:4:2 ratio. Do not strain."
Like & Share (G.Shyam)
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thanks for feedback, hope from U to share this!