By: Lorraine Manners

Is this you? You’re tired and you’re laying in bed but you can’t fall asleep. You’ve got the room temperature just right (cool), its totally dark, and you’ve counted sheep, but still no luck. Your mind is whirling and you just can’t fall asleep.

I know that feeling well. I got over it and will show you how you can, too, with these four tips.

  1.  Put it on Paper

Get all the thoughts out of your head. It makes a huge difference. If your to-do list is on paper, you don’t need to worry about remembering it anymore. This means less clutter whirling around your brain to keep you awake.

One absolute must: have one list (use a small notebook or journal) and keep it with you at all times so you can add to it anywhere. Even in bed. Otherwise you will be chasing bits of paper all over, making you crazy and keeping you up.

And yes, you need to use paper. My next tip explains why.


  1. No Devices Before Bed or In Bed

I’m talking cellphones, tablets, laptops and computers. What did you think I was talking about?

The blue light from these devices stimulates your brain and suppresses melatonin production. Which means no sleep for you. It’s true. Studies prove it. Here’s one if you’re interested in learning more.

So put those devices away at least 30 minutes before sleep. And keep them out of the bedroom if you can. (Unless you have teenagers on the loose.)


  1. Meditate Before Sleep

Too hippie dippy for you? That’s too bad because you’re missing out. It has been proven that a regular meditation practice reduces stress and anxiety. If you want to go to bed stressed and anxious, go ahead. But you won’t be sleeping.

Give it a try. Even 2 minutes of sitting in stillness and silence listening to your breath is effective. And you’ve got the time now that you’ve put your devices away. 😉


  1. Alternate Nostril Breathing


Still awake? This practice may seem odd, but it will put you to sleep. It’s a yogic breathing method and it works.

Place your right thumb by your right nostril and your right ring finger on top of your left nostril, holding it closed. Breath in through your right nostril and hold the breath for a moment. Then plug your right nostril with your thumb and breathe out through your left nostril. Repeat on the left side. This is one sequence.

Try to do 25. I doubt you’ll make it. You’ll be asleep first.


Sweet dreams,



Lorraine is an Intuitive and former insomniac. To learn more her services and how they can benefit you, please visit her site at