Please find some resources below
Try the Soma Breathing (20 minutes before bed - see resource below). Breathe slowly through the nose causes nerves in the nose to shift into a slower rhythm, which then triggers important parts of the brain to slow down. Extending the exhale increases both theta and alpha waves. And so, the 1-2 breath (making your exhale twice as long as your inhale) is a good practice.
How can we facilitate a peaceful deep sleep?
Meditation can help re-programme the conscious mind. “Until you make the unconscious conscious, it will direct your life and you will call it fate.” C. Jung.
What is the solution? Number one to support insomnia is meditation; Why? Meditation can re-programme your subconscious mind. We spend a large portion of our lives in a “beta” brain state - self-talk, rationality, stress/likes and dislikes, “may suggest that you are not good enough”, limited beliefs, alertness, concentration, beta is charged upon waking. Deeper meditation, alpha and theta = stress-free, feelings and experiences are stored here, harnessing this power can dramatically change your life, mental imagery, inner peace. Alpha brain waves, in meditation promotes parasympathetic nervous system (peace, relaxation) which is in opposition to sympathetic nervous system (stress, fight or flight) that keeps you awake at night. Your brain cannot distinguish between real and imagined. The “tired and wired” scenario, which I discussed earlier in part one.
Sleep will ignite vigour
Cleanse your thoughts and ground your will
Beckon peace and serenity still
Anxious vigilance calls without sleep divine
Deep inhale, nourish to refresh
Time for rest and retreat
Where dreams and wellness meet
Insomnia - Transcendental Meditation (tm.org) – Find a local teacher
Futher Reading; Dr Joe Dispenza - The Official Website of Dr Joe Dispenza – Unlimited with Dr Joe Dispenza; Meditations – Unlimited with Dr Joe Dispenza
APPS: Headspace and CALM offer guided meditation, along with sections for sleep