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Eight natural ways to get a good night's sleep.

Updated on October 15, 2012

Sleep, sleep, sleep!

Want to be a copy cat?
Want to be a copy cat? | Source

Do you sleep well?

In these stressful modern times the simple act of SLEEP is fast becoming a luxury. The pharmaceutical companies are making a fortune on the sales of sleep-inducing products, which very often don’t really work, but can be counted on to introduce relatively harmful chemicals and drugs into your organism.

We all need to take a close look at our daily habits, if we want to achieve a better quality of rest each night.

Here are eight recommendations for the preparation period and for the actual moments when we are trying to drift away into a healthy slumber.

They are simple to do, they are not expensive, and they produce results!

BEFORE WE ACTUALLY GO TO BED.

Preparing for sleep.
Preparing for sleep. | Source

Our feet are vital elements of our everyday life

Pretty feminine feet!
Pretty feminine feet! | Source

Symbolic Feet

Graphic Design of Pairs of Feet.
Graphic Design of Pairs of Feet. | Source

1.- Pamper your feet.

You should always try to go to bed with warm feet. If they are like blocks of ice, soaking them in warm/hot water should help

Additionally, if you have been standing a lot all day, or wearing shoes that are not so comfortable, or if you have arthritis in the joints of the feet, or if you are just plain tired, and your feet are killing you, take a short time to soak them while adding different products to the water.

For painful, aching feet, a soak in strong brine, preferably made with rough sea salt, will work wonders.

Or you could try a more soothing soak, using a mix of fresh mint and rosemary leaves. An even better experience can be had by using the essential oils derived from these plants. Rosemary is especially effective for reducing the pain of aching bones and joints!

After you finish the soak, if you can find (or make) an ointment or cream based on these same herbs, so much the better!

As a personal comment, I would add that I have always found the foot bath an easier solution than going through all the hassle of a complete soak in a bath-tub, this just seems like too much work after a long day! And anyway, it’s the feet that connect to all the other areas of the body, so here is where you want to concentrate your efforts! Give them a good rub when you dry them and cover them in soothing lotions, you will feel wonderful! And your feet should be nice and warm!

London during World War II

Avoid watching movies with harrowing scenes.
Avoid watching movies with harrowing scenes. | Source

2.- Avoid watching strong scenes on TV or movies.

If you really need to get a good night’s sleep because of some stressful or demanding activity the following day, try to not give in to the temptation to watch a harrowing movie late into the night!

This is not the best of things for relaxing and emptying your mind in preparation for sleep. Your mind will probably become overactive and jump around all over the place. This makes it difficult to control your thought processes, another essential part of going to sleep.

Beautiful, Soothing Lavender

Soothing Lavender, will also help a congested chest.
Soothing Lavender, will also help a congested chest. | Source

3.- Drink teas made with natural herbs.

There are many herbs that are specially indicated for inducing a restful, natural sleep. To mention a few:

  • lavender, which will also help a congested chest;
  • chamomile, a plant with a daisy-like flower (not recommended during pregnancy)
  • lemon balm or Melissa officinalis is an herb belonging to the mint family

Wonderful, Versatile Chamomile

Chamomile has many uses, and will help you to sleep well.
Chamomile has many uses, and will help you to sleep well. | Source

Lemon Balm (Melissa)

Lemon Balm or Melissa officinalis. Smells lovely!
Lemon Balm or Melissa officinalis. Smells lovely! | Source

WHEN WE ARE ACTUALLY IN BED

Good habits need to be learnt.
Good habits need to be learnt. | Source

4.- Relax!

We have probably all heard this one at some time or another. My Granny Madge was very insistent about this, and as usual, she was right!

When you listen to the experts give their instructions, according to which you have to concentrate on each muscle in your body and intentionally relax it, it seems so long and complicated. I have always found that a shorter, more practical version is just as effective. What seems to work is just to give your body a quick general overview, maybe adjusting your posture and finding a more comfortable position.

The key is to really concentrate on the face and neck, as these are the points that are usually all screwed up and tense. Drop your jaw, clear the wrinkles from your forehead, unscrew your eyes, check your neck and maybe your shoulders and you’re all set!

I should point out that these are the really critical zones, and sometimes they are not so easy to relax. Just have patience and work on it, it will soon become a habit.

As was to be expected, the tip about the face being the last part that we relax, and very often don’t do so at all, came from my Granny Madge!

Learn to relax like a cat does.

When a cat relaxes, there are no half measures!
When a cat relaxes, there are no half measures! | Source

Abdominal Breathing

Learn to control the diaphragm!
Learn to control the diaphragm! | Source

5.- Practice abdominal breathing.

This I learnt in my Qigong classes and a simplified description would be to say that instead of puffing out your chest as you inhale deeply, you must puff out your abdomen!

Now it may be that I’m exceptionally dumb, but I managed to understand that what I was doing was to push my diaphragm downwards, thus leaving more space at the chest level, which in turn allowed me to inhale a larger volume of air. So far, so good, but where, oh where, was my diaphragm? I know that it is a muscle that crosses the body more or less at waist level, but for the life of me I could not take control of it and move it voluntarily. It took me some time, several months in fact, but I finally managed it, and now I can do it at will, whenever I need to.

The important thing is that as soon as one starts abdominal breathing, the body drops into a relaxed state. This is the most wonderful feeling, and very conducive to a deep sleep.

Controlling your Mind with Neutral Thought Processes.

List of Numbers to the Power of Two.

12 = 1

22 = 4

32 = 9

42 = 16

52 = 25

......

......

......

ZZZ ZZZZ ZZZZ


6.- Control your thoughts, keeping your mind as still as possible.

This is probably the most difficult part. Our thought processes really never stop; they just slow down or speed up as the case may be. Now when we are tense or overtired, or frantic about getting to sleep, our mind just seems to jump around like crazy, and it is really hard to catch it and slow it down. While learning Qigong, my wonderful teacher explained that it would be easier if I found some neutral idea to concentrate on, instead of trying to make my mind blank, which I would probably never do.

When I was young and still studying, I used to recite my lessons, looking for the most boring contents. At one time I mentally recited the chemical valences of the elements. I never got very far along; this put me to sleep very quickly. Then I started to recite the table of numbers from 1 to 25, with their powers of two. That is: 12 = 1; 22 = 4; 32 = 9, etc. I still know them all by memory, except for 232 and 242. I think I must have gone off to sleep before I got there!

At this date and age all that seems too tiring, so through my Qigong practice, I learnt to count backwards, so simple and effective! I tried starting with a large number, like 100 - 99 – 98 – 97, etc., but .I usually got all confused and angry with myself for having to start all over again. So I finally settled for starting at 30 and counting backwards. If I keep a constant rhythm, I have found that it takes me about 2 minutes to work back to 1, a fact which I use for standing meditation. If I need more minutes, I just go back and start all over again. My mind becomes still, and as I have used this constantly, as soon as I start, no matter where I am, at the dentist, standing in line, waiting for the bus, or trying to get to sleep, I immediately relax and start to breathe deeply. It’s just a question of forming a habit, which can be done in a relatively short time, and it works like a charm. It’s easy, free and effective!

Stretch out full length!

Be like a cat and stre-e-e-tch out!
Be like a cat and stre-e-e-tch out! | Source

7.- Regulate your body temperature through visualization.

After carrying out all the previous steps, you should be nice and warm and relaxed. But if you still feel cold, you need to raise your body temperature. There are innumerable appliances for heating beds, but it is always preferable to achieve this goal naturally. This way, you save on energy and natural resources, and you also avoid possible accidents. The results are also healthier!

The important thing is to stretch out, and really use all the length of the bed, which is what it’s for! We tend to automatically roll up into a ball, but this is not the best posture for breathing and circulation.

Now imagine you are in a warm place, like a tropical beach with palm trees, for example. Use your mind to tell yourself you are warm and comfortable, and this will eventually become a habit, and work for you. When the weather is hot, you just need to change the visualization!

And another small tip is to wiggle your toes. I used to do this in my commuting days, when traveling in the freezing cold buses out to the rural area where I directed a school.

Eat Bananas and avoid Leg Cramps.

Banans contain plenty of Potassium, and therefore are good for leg cramps.
Banans contain plenty of Potassium, and therefore are good for leg cramps. | Source

8.- Try and avoid leg cramps.

Very often, leg cramps are a sign of lack of potassium. A natural solution is to eat plenty of bananas.

I tend to get very severe cramps, and as they are so painful, there is very little hope of getting a good night’s sleep if you develop one. I have been studying my movements in bed, and I have come to the conclusion that cramps can be self induced. In other words, I tend to shift in bed in certain ways that bring the cramps on. So now I am extra careful about turning over, or sitting up, or getting out of bed. These disagreeable visitors are probably more common in older persons; I don’t remember having such strong cramps when I was young and active! Still, they will chase sleep away, so we must watch out for them!

Final words.

Most of these tips are well known, but I believe that combining some or all of them is the secret for good results. This also means adopting a more natural way of life, which will improve your overall health as well.

I think I can truthfully say that I don’t take sleeping pills, I don’t have a lot of difficulty getting to sleep, and if I miss out on an occasional night, I don’t worry myself sick over it, I just try to drift off into a pleasant visualization, counting on the fact that even though I don’t actually sleep so many hours, I will feel relatively rested in the morning.

And I don’t drink coffee!

Happy sleeping to you! If possible, let me know if you have had any success with these tips.

© 2012 joanveronica (Joan Robertson)

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    • joanveronica profile image
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      Joan Veronica Robertson 3 years ago from Concepcion, Chile

      Hi, visitor! A good tip for babies would be lavender oil, to rub and to sprinkle on the pillow. Also eating food that contains lettuce. Lettuce last thing before sleeping is a sure thing for a great sleep. For small children that could be processed to make a mush. Hope this serves!

    • profile image

      TilHunzi 3 years ago

      Hi there, does anybody have any ideas about the easiest way to get their little one to sleep?

      I have read quite a few websites with suggestions but I am still finding it very hard.

      Thanks

    • joanveronica profile image
      Author

      Joan Veronica Robertson 3 years ago from Concepcion, Chile

      Hi Glenn Stock many thanks for your visit and comment. This is the first read and comment I've managed since I got out of hospital a couple of days ago, so it raised my spirits! And you're quite correct about sleeping when tired. I've now adopted the habit of adding short catnaps during the day, too. But then I'm going on 75, so I need it. Thanks again!

    • Glenn Stok profile image

      Glenn Stok 3 years ago from Long Island, NY

      As I get older I am finding it more difficult to sleep well. You gave me many ideas that I am going to try. And some of them I have known and used successfully already.

      One additional trick that I found works is to go to sleep the moment I feel tired. Too often I would stay up because I want to get something else done and I would get my second wind. Then later when I go to bed I wouldn't be able to sleep. It's best to give into the tiredness the moment we feel it.

    • joanveronica profile image
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      Joan Veronica Robertson 4 years ago from Concepcion, Chile

      Hi, idigwebsites, so happy to receive your visit and read your comment! And I'm so glad you've found it useful, these tips do work, I know, because I've used them! There was a time when I hardly got any sleep, I was so stressed, and the cramps were terrible. Now I sleep quite well, and only get occasional cramps. A big improvement, which I hope you will also achieve. So have a good day, or better still, a good night's sleep! See you around!

    • idigwebsites profile image

      idigwebsites 4 years ago from United States

      I'm having a hard time sleeping at night so this is really helpful for me. And when I do sleep, I would stretch and often it results into painful cramps on one leg (there was even a time when I had cramps on BOTH legs while I was in bed. Really, really a torture). When my mother told me I should eat bananas to reduce my cramps, I thought it was an old wives' tale or something. Now I know from you that bananas do prevent cramps because of the potassium content. Thanks for the very wonderful information. Up and useful. :)

    • joanveronica profile image
      Author

      Joan Veronica Robertson 4 years ago from Concepcion, Chile

      Hi Daisy, so happy for your visit and comment! This is great support for my efforts at producing valuable information when I write my Hubs. The teacher in me will not stop working overtime! I hope you will be able to choose some tips that are of real help to you! Have a good day, or should I say night's sleep?

    • Daisy Mariposa profile image

      Daisy Mariposa 4 years ago from Orange County (Southern California)

      Joan,

      Thanks for the great advice! I'm definitely going to bookmark your very helpful tips.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 4 years ago from Concepcion, Chile

      Hi DDE, help yourself to any or all of the tips! These really work, I have used them all at one time or another. I hope your sleep improves, I think there is nothing worse than not being able to get a good night's sleep! You start to feel deseperate, and that's the worse thing you can do, then you definitely will NOT sleep! Been there, done that! Thanfully, I now have no issues about sleep! Thanks for the visit and the comment, and have a good day, or should I say a good night's sleep?

    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      A useful Hub for me I haven't been sleeping well lately will try our ideas

    • joanveronica profile image
      Author

      Joan Veronica Robertson 4 years ago from Concepcion, Chile

      Hi mary! Yes I had heard about the soap! I have never tried it, I keep forgetting to buy bar soap. And the lavender is really good! Either a sachet or just dried flowers or oil, whatever form. Plus the scent is wonderful! Thank you so much for the visit and the comment, also the votes. Have a good day!

    • mary615 profile image

      Mary Hyatt 4 years ago from Florida

      I can honestly say I'm lucky: I fall asleep quickly and stay asleep all night.

      This is probably just an old wives' tale, but if you put a bar of soap under your sheet, you will NOT get leg cramps. I used to get these until I put the soap under the sheet. Doesn't matter what brand of soap you use. I swear it works!

      Also, I sprinkle Lavender Oil on my pillow, I love the scent.

      I voted this UP, etc.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 4 years ago from Concepcion, Chile

      Hi sunshine! Great of you to visit this Hub! And I'm happy you agree with the contents, I think the problem of sleep is mainly a question of controling your own body and mind, but this needs dedication! So thanks again for the visit and the comment, and have a good day (or should I say, a good sleep?)

    • Sunshine625 profile image

      Linda Bilyeu 4 years ago from Orlando, FL

      I do most of these. I swear by the banana for muscles. Potassium works wonders. I'm ready to get a good nights sleep after reading your tips. I'm over due for one. Thanks for the great hub!!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi jaydene, your visit and comment are much appreciated! By all means try these ideas out, they will work. I know, I have used them all! I'm so glad you liked this article, and also, thanks for the follow. Have a good day (or night!).

    • jaydene profile image

      jaydene 5 years ago from British Columbia, Canada

      this is a fantastic hub on sleep. Love the photos and information, very inspiring. Lots to think of while preparing to get good rest, and I am going to start a few of these great ideas tonight. :)

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Alpha, many thanks for your visit and comment, it is very much appreciated! These tips were collected over a lengthy period of time, and they do work, I no longer have any trouble sleeping, thank goodness!

      Please try them out and if you can, let me know if you were successful. Have a nice day and a better night!

    • alphajuno profile image

      alphajuno 5 years ago from League City, TX

      Thanks for the article! I used to sleep very easily but not always now. I'll try some of your tips next time. Thanks again!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Brett, many thanks for your visit and lovely comment! As you live in contact with Asiatic culture, you probably recognized the origin of some of these tips. I think Asian people are the masters when it comes to natural methods for good health!

      Thanks so much for the visit, the comment and the share, pin, etc. Have a good day, or night as the case may be!

    • Brett.Tesol profile image

      Brett Caulton 5 years ago from Thailand

      Wow, what an awesome range of natural tips! About a third of these I already use and sleep well, so I recommend others to try them.

      Shared, up, useful, interesting, pinned and tweeted.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi SG, so nice to have you read and comment! Please do try out the tips, they really work. Maybe not all at once, but then time doesn't have the same meaning to persons who can't get to sleep, does it? I wish you all the luck in the world, this is a really troublesome problem! Have a good day and a really god night's sleep!

    • sgbrown profile image

      Sheila Brown 5 years ago from Southern Oklahoma

      I have had trouble falling asleep for the last 5 or so years now. It does get so frustrating. I am going to try drinking some lavender tea, that really sounds good and I love the smell of lavender. Abdominal breathing is another tip of yours that I have not tried. Wish me luck! Voting up and useful! :)

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Au Fait, thank you for your visit and comment! When I related our two hubs, on sleep, I didn't mean they covered the same aspects, I meant they were complimentary to each other, in the sense that mine covered the start, so to speak, and yours covered the result of not sleeping! Your hub was quite clear on that point! I never thought they were similar in any way.

      Thanks again for the visit and the comment! Have a good day!

    • Au fait profile image

      C E Clark 5 years ago from North Texas

      You have a lot of good ideas in this hub that I don't list in mine. Also, the main purpose of my hub was to list the affects of not getting enough sleep. Feeling hungry, inability to learn, think, reason, and remember, etc. Those side affects of not enough sleep are fairly new information that I see you don't address here at all. So our hubs are really quite different.

      One thing about hubs is that we all have our own followers not affiliated with hubpages. Readers who find us through the search engines and keep coming back. They are our fans and they will read us where they won't necessarily read our cohubbers. We could all write about the same things and all still have a healthy readership.

      Several people here on hubpages have written on the same subjects as me and often after reading my hubs! Just 2 days ago there was a hub in my feed with exactly the same title and photo on exactly the same subject as a hub I wrote 5 months ago! When I informed the moderators, they said if I didn't have a copywrite on the photo they didn't care.

      Anyway, our hubs are both on the subject of sleep, but I would say that is the limit of their similarity. I think you have a lot of good ideas about how to get relaxed and get to sleep that aren't listed in mine, principally because mine is mainly about the affects of not enough sleep, not so much about how to get to sleep.

      Voted up and useful. Will share.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Robin, I'm so happy you liked this hub! I have used these tips and they really work well. It's nice to be able to transmit these tips to others who may benefit from them. So thanks for the visit and the comment, and have a good day!

    • RobinGrosswirth23 profile image

      Robin Grosswirth 5 years ago from New York

      You have provided good tips making this hub very interesting and useful. You really covered a lot here and it was addressed in a very understandable way. Good writing. Thanks!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, glad you think this could help! I no longer have sleep problems, and it makes such a difference! Thank you for the visit and the comment, have a good day!

    • carol7777 profile image

      carol stanley 5 years ago from Arizona

      great ways to relax... Sometimes I go through periods where I have trouble staying asleep. GOing to bookmark and vote up.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, nice of you to comment! Maybe you could adapt some of the tips to your particular situation? Abdominal breathing, counting backwards and visualization should help! I hope you find somethiung that works for you, so have a good night's sleep! (it's bedtime here in Chile at the moment). Thanks again for the visit and the comment.

    • Dina Blaszczak profile image

      Dina Blaszczak 5 years ago from Poland

      Such great tips and so well put together, however I'm not surprised after reading your short autobiography ;)

      Sometimes I'm guilty of causing my problems with sleep as I'm a night person and like to do all sort of activities late in the evening. For example, I write my hubs after dinner, because before I don't have inspiration. The problem is when I finish writing a hub I feel excited, so no quick sleep after that :D

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi catsimmons, nice to have you visiting my article! Thank you for the visit and the comment, and yes, the foot pampering is a great idea, the poor things get a lot of wear during our hectic days and they usually take their revenge when we try to get to sleep!

      Have a good day and also a good sleep!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi sgbrown, Thank you so much for the visit and the comment, it was nice to have you read my article! About using numbers, try counting backwards, that is not so mechanical as counting forwards, and it does keep your mind off other worrying thoughts! I personally like the powers of two, but you could try both and see what happens!

      I am sure these tips work, I've been down that road myself! Nice to have your vote, have a good day and a good night's sleep!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi fennelseed, many thanks for your visit and comment, I'm so glad you found some tip that could be useful. I spent many years with terribly bad sleeping experiences, so I know how difficult it is. I can assure you that everything I wrote does work, I've tried them all! Thanks for the vote and also for the share! Have a good day and a better sleep!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Movie master, sorry for the delay with this comment, my computer is down with a virus! Thank you for your visit, and I'm so glad you found some new tips. The abdominal breathing is difficult to begin with, but once you get the hang of, it's a piece of cake! And really effective, for many situation, not just sleep. Thanks for the vote and have a good.....sleep!

    • catsimmons profile image

      Catherine Simmons 5 years ago from Mission BC Canada

      Great tips...I especially like the foot pampering ideas as I wouldn't have thought of them. I like to relax like a dog, since we have too and they make great role models! not a care in the world...

    • sgbrown profile image

      Sheila Brown 5 years ago from Southern Oklahoma

      I have been having trouble going to sleep for the last couple of years. My mind won't slow down and I can't stop thinking about things. I have tried counting, doesn't work it's too easy to just count. I am going to try your power of two trick. I did go through a relaxation course while at one of my jobs and they showed us how to relax. Just like you mentioned here, focus on relaxing each part of your body, face last. I need to put these ideas into practice. All of your ideas sound like they would really help. Voted this up and useful!

    • Fennelseed profile image

      Annie Fenn 5 years ago from Australia

      Excellent advice and some tips here I will be trying. I am interested to hear of your technique of using visualisation to regulate body heat. I tend to get cold during the night and though I start off stretched out, I often wake up curled up in a ball and suffer from neck pain as a result. I will try and drift off as if on a reclinging beach lounge on a warm sunny beach - it is definitely worth a try. Thank you for your very informative and useful hub with lovely images. All my votes to you Joan and sharing.

    • Movie Master profile image

      Movie Master 5 years ago from United Kingdom

      I didn't know leg cramps was a lack of potassium - this is such an interesting and helpful read Joan

      I'm certainly interested in trying the abdominal breathing, I hadn't heard of that before either!

      Thank you, a wonderful hub and voted up, best wishes Lesley

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi DDE, thanks for the visit, the comment and the follow! I hope some of these ideas are useful for you, or for somebody you know!

      Have a good day and be happy!

    • DDE profile image

      Devika Primić 5 years ago from Dubrovnik, Croatia

      Voted Up!! Excellent ideas for sleeping thanks

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Audra, thanks for the visit, the comment and the follow! I am now following you too, so we will be in touch in the HubPages way. I will also look for you on FB. I hope my Hub on sleeping is a real help for you, these tips do work, I have used them personally and also have reports from other people.

      I often found myself making suggestions to stressed teachers on my staff, when I was directing schools. That's how I know these tips work!

    • profile image

      iamaudraleigh 5 years ago

      It is very nice to meet you! I enjoyed reading your article! Sometimes it is difficult for me to fall asleep. Your piece will be quite beneficial to me! I had no idea bananas help leg cramps..wow! Keeping your mind still is important too! Voted this up and was quite useful!

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Super Lux, my feed says your comment comes from Singapore, wow! isn't the Internet a fantastic place! Many thanks for your visit and your comment, I hope some of these tips will help you. Let me know if you get any good results! Have a good day (or better still, sleep!) and be happy!

    • Super Lux profile image

      Super Lux 5 years ago from Singapore

      very helpful especially for someone like me with trouble sleeping. thanks for sharing this.

    • joanveronica profile image
      Author

      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      My goodness, tlmcgaa70, I have just read your comment, and all I can think of is..."and I thought I had problems!" The only thing I can think of at the moment that would be more potent than the tips on my Hub, is Qigong, the Chinese yoga. I wrote a hub about arthritis, you'll find it in the same group as this one on sleep. In it I included some very basic elements of Qigong, especially the five healing sounds for the major internal organs. The basis of Qigong is that wellness is an "overall" kind of thing, in the sense that you don't try to mend just one part of the body, is has to be taken as a whole. On that basis, some of the tips for arthritis could maybe help you for your other problemas. And I would definitely recommend finding a top, first class expert on Qigong for wellness! I got fed up with traditional medicine and doctors, I did not find satisfaction with that line, but I have solved several problems through Qigong. It is slow, but effective! All the best, thanks for the comment and the share!

    • tlmcgaa70 profile image

      tlmcgaa70 5 years ago from south dakota, usa

      wonderful advice. i can't remember when the last time i had a good nights sleep was. my doctor suggested melatonin, and so i ordered 3 bottles of it. but it seems i can't take it, because whenever i do i itch all night long. i once went a whole week with not more than 2 hours of sleep each night, if that. i have epilepsy and sleep is a priority or i have seizures. that week ended with me going to the doctor seeking something to put me to sleep. he gave me something, can't remember what, and i slept for three days. i went back and asked for something not quite so strong, but there was nothing really to give me. i have fibromyalgia, and there are 2 main things that keep me awake...pain or my brain wont slow down (also have bipolar 2). i have tried chamomile tea. i can't remember how well it worked tho. i can't sleep if me or my feet are to hot. i am also in menopause. as for diaphragm breathing, that is the one thing i do naturally, sadly it doesn't seem to help with sleep apnea. i do stretch out on the bed, and i constantly stretch cause it feels so wonderful and stretching helps ease pain. i almost constantly wiggle my toes even when i am not thinking about it. i go barefoot as much as possible. which for me is 90% of the time. i will try the neutral thinking and see if that helps me. voted up and shared.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, so glad you found the tips useful! That was the basic idea of publishing this hub. Thanks for the visit, the comment, and especially the share! Have a good day! Or should I say: Good night?

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      Tammy 5 years ago from North Carolina

      What a great hub! I often have insomnia (I drink a lot of coffee). I will take melatonin once in a while. But I never heard having warm feet helps induce sleep. This sounds like good advice. I can't sleep if I am even slightly cold. I don't get comfortable until I fully stretch out too. Really great tips! Sharing!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, Singhi! Glad you liked the article! Thanks for the visit and the comment. Have a good day!

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      Sing-hi 5 years ago

      Hi Joan

      Wonderful article! I learnt abdominal breathing when I took yoga lessons. It really works! The counting thing has never worked with me because I get bored easily while counting hehehe

      I'm happy to see that your articles have been receiving a warm reception :)

      Regards

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi sunshine, I'm glad you liked this hub, thanks for the visit and the comment! The tips certainly work, I have used them for years! Have a good day and be happy!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, peter, thanks for the visit and the comment! You can use these tips with confidence, I know they work! Be happy, and have a good day ....... or do I mean sleep?

    • Peter Geekie profile image

      Peter Geekie 5 years ago from Sittingbourne

      Dear joanveronica

      Thank you for a well written and helpful article

      Kind regards peter

    • Sunshine625 profile image

      Linda Bilyeu 5 years ago from Orlando, FL

      Excellent tips for those who lack the slumber they should be getting. I don't get as much sleep as I should, but the sleep I get is good! I'm sure many people will find this hub useful! Well done!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, beaddve1800, thanks for the visit and the comment! And also the share!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, tillsontitan, so glad you liked the Hub! These are good tips, tried and true! Have a good day... I mean sleep!

    • tillsontitan profile image

      Mary Craig 5 years ago from New York

      I'm relaxing just thinking about soaking my feet! You've combined the best tips that at one point or another we can all use. Of course the teacher in you is obvious and should be helpful too - even out of the classroom!

      Voted up, useful and interesting.

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      beaddve1800 5 years ago from Toronto

      Good Hub! I will share!

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Thank you for the visit and the share! I know these tips work, I have tried the myself! Be happy and have a good day!

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      Yvonne Spence 5 years ago from UK

      I have read some of these tips before, but not the one about pampering your feet. That's a great idea especially if you have been on the go all day.

      I also found what you said about realising your movement was contributing to leg cramps interesting. I have found the same applies to me with a sore neck and shoulder. I'm sure noticing is the first step to letting go.

      And I'm sure this will be very useful information for many people. Sharing!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Cesar, glad you liked the article, and please do use some of the tips, they do work!

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      César Alvial 5 years ago

      Hi Joan, sorry for the delay, but I'm overworked, excellent article I will put into practice some of your suggestions.

      regards,

      César Alvial

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, Cristian, thank you for taking the time to read and leave a message! I'm glad you liked these tips, believe me, they are very effective, and as you know, I usually suffer quiet a lot of physical pain, but I can still get to sleep, because of my good sleep habits! Have a good rest, and be happy!

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      CristianLagarini 5 years ago

      Thanks a lot Joan for those useful hints! Specially the one you give advice about "controlling thought"by counting numbers. You are right about being the hardest one to do, at least for me. Thanks ones again for those useful hints.

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi chef-de-jour, thanks for the visit, the comment and the follow! I like your humor, as I try to imagine a banana-eating feline! Be happy, and sleep well!

      Hi Claudio, as you say, drugs are certainly not the best idea, and you would know all about that. How is the Doctorate in Toxicology coming along? All the best!

    • profile image

      Claudio Muller 5 years ago

      Hi Joan, thanks for sharing these simple steps to get more comfortable. Drugs are not always the best solution are they? Take it from me...

      Best regards,

      Claudio.

    • chef-de-jour profile image

      Andrew Spacey 5 years ago from Near Huddersfield, West Yorkshire,UK

      Thanks for this.

      I am now a banana eating foot massaging feline, always yawning and stretching my elasticated body!

      How wonderful sleep is, a medicine we all need.

      Sleep patterns and dream states change over time and it's fascinating to see what some of us get up to when deep asleep. All kinds of odd movements and talking and what not.

      They say certain types of cheese will give you nightmares...could be...if I'm a cat who eats a mouse who has eaten cheese I'll sleep terribly!

      These are lovely things to do to get to sleep....that state where we are all innocent and helpless, like babies.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, thank you for the visit, the comment and the share! I know the tips work! Have a good night's sleep!

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      CCahill 5 years ago from England

      Wow i want to be that cat in the first pic

      Good Read.. Shared

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Susana, glad you liked the tips, they certainly work, I neve use sleeping pills anymore!

    • profile image

      Susana 5 years ago

      Very useful tips Joan!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Jael, I have now read you full comment, and I agree with you about getting some rest, this is specially useful for you as you work on shifts. Thanks for taking the time to visit and comment! Be happy!

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Not to worry, I know what you mean! And thanks for the visit.

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      Jael 5 years ago

      I apologize for repeating the same thing. my phone went crazy

    • profile image

      Jael Cabrera Saavedra 5 years ago

      Joan thank you very much ... You don't know how useful is this article for me... with a turn system no one can adapted...Joan thank you very much ... I do not know how useful is this article ... with a shift system can not adapted ... but these techniques can help rest better.

      Regards

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Marcelo, thank you for reading and commenting! How are you getting on with your test work? Fine, I hope!

    • profile image

      marcelo 5 years ago

      Hi! Joan. Each time more followers. It is a useful article. Take care.

      Marcelo Aqueveque

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, CrazedNovelist, thanks for the visit and the comment. I'm glad you will find the information useful, that was the idea! Be happy!

    • CrazedNovelist profile image

      A.E. Williams 5 years ago from Hampton, GA

      Thanks for sharing this information! Will definitely help me sleep better at night. :)

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, livingpah2004, glad you liked the Hub. Thanks for the comment and the visit. I feel very strongly about the focus of this article, the tips are both natural and effective. Be happy!

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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi brenda12lynette, Thanks for the visit and the comment. I'm glad you liked the Hub! Maybe you know of somebody who could benefit by it? If so, please send it on.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi Angela! Thanks for the visit and the share! I also did my work for hubber alert! And thanks for the follow too, it will be nice to share your writing.

    • livingpah2004 profile image

      Milli 5 years ago from USA

      Wow! This article is so useful and different than any other article on this topic.Love all the pictures. Thanks for writing such a wonderful hub.Voted up!

    • brenda12lynette profile image

      brenda12lynette 5 years ago from Utah

      Fortunately it has been several years since I have had difficulty sleeping. I will keep this in mind if it ever happens again! Thanks for all the information.

    • Angela Brummer profile image

      Angela Brummer 5 years ago from Lincoln, Nebraska

      I have a history of being unable to sleep. Thank you so much this is great information. Also I definitely have leg cramps. I didn't know what to do about this! Again thanks.

      This is being shared Via: Hubbers alet by angela brummer article sharing, on facebook, stumble upon, google+, twitter.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, glad you liked it! The pictures were chosen especially to transmit the "deep-sleep" message! When cats sleep, they SLEEP. I wish I could relax like a cat does, they are masters at it. Thanks for the visit and the news. Sorry about your apnea, but then, you have your life-savers by you! Be happy!

    • profile image

      Chris Hugh 5 years ago

      I like it! I've been meaning to write an article on sleep stuff too. I have sleep apnea. Not too long ago I fell asleep without my machine and stopped breathing. My cat Twitch gently patted my cheek until I woke up and put on the mask. I saw you on digg, btw. I'm there too.

      P.S. I love the cat pics. They are expert sleep specialists.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, thanks for the visit and the comment! I do agree the tips are useful, I know they work! Be happy!

    • John Sarkis profile image

      John Sarkis 5 years ago from Los Angeles, CA

      Hi joanveronica, and what a useful hub this is - voted such.

      Enjoy your Saturday evening

      John

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, YoungGates, thanks for the visit! I will be really happy if these tips are a help to you, that was my objective, to provide some support. Sleep and the quality of sleep are so important for our wellbeing.

    • YoungGates profile image

      YoungGates 5 years ago from Virginia Beach, VA

      Thanks for the tips, I'm in the navy and it is hard to get enough sleep on my ship. I think some of these tips are going to help me out a lot!

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, thanks for the visit, glad you liked it. I know these tips do work!

    • DFiduccia profile image

      DFiduccia 5 years ago from Las Vegas

      ... good article with good tips. Thanks for this.

      DF

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, teaches, I don't see why the numbers would cause math lovers any problem, after all, I'm a Math teacher, studied Math for lots of years, and taught it too! I love numbers, maybe that's why I use them to go to sleep. Thanks for the visit, and I'm glad you like the hub.

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi monrningglory24! I'm so glad you liked the hub. I can truthfully say it must be about 20 years since I last took a sleeping pill. I hope your sleep improves. Thanks for the visit!

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      Dianna Mendez 5 years ago

      Love you visual counting by two's. This may upset math lovers, but sorry -- it sounds like a good idea to me! Voted up.

    • morningglory24 profile image

      morningglory24 5 years ago

      I really enjoyed your hub. I have such trouble sleeping. I will be trying some new tea tonight :0)

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      I do hope you will find some support through using these tips! I broke some ribs last year, so I know what you mean about trying to get a good night's sleep! Happy dreaming! And thanks for the visit.

    • profile image

      4youreyes 5 years ago

      joanveranica,

      What good tips I am going to start trying them tonight. it's been so long since I've had a good nights sleep. I like the idea there are no drugs. I've had two back surgeries and getting comfortable and a good nights sleep seem like a distant memory. Thanks for the good hub.

      Have A Good Evening !

    • joanveronica profile image
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      Joan Veronica Robertson 5 years ago from Concepcion, Chile

      Hi, I'm glad this Hub may be of use! Actually, you need to find something neutral that works for you, specifically! Maybe repeting names of people, or towns or whatever. Just look for it, you'll find it! Happy sleeping!