I use L-Theanine[1] capsules in combination with caffeine to sharpen my thinking; it works great, but if taken without caffeine, it can be a bit of a relaxant/depressant, which can make it easier to sleep. The jury's still out on its effects on serotonin, but anecdotally, it seems to help me sleep easier and more deeply.
The second thing is a falling-asleep routine that I think is probably closer to self-hypnosis than simple relaxation. I consciously slow my breathing and hold after each breath in or out for a 3-count. At the same time, I sort of visualize a wave moving slowly down my body from the top of my head, and where ever it touches, I relax those muscles. I'm usually asleep before it hits the legs. If it fails, I restart the exercise, with a 4-count on the breaths, and so on. Most nights, I'm asleep in just a couple of minutes; my wife frequently remarks on how fast I go from alert to dead asleep.
The effort of concentrating on both exercises tends to silence the "inner voice", and consciously relaxing muscles tends to remove blocks to sleeping that I didn't know were there; the nights that you can't sleep, you're probably laying there in bed clenching some set of muscles without realizing it.
Instead of capsules, you could also go for green tea - the better brands (go at least with proper loose leaves or matcha etc.) have Theanine cranked to 11.
Definitely. I first learned about theanine in the context of green tea. I'm a coffee drinker, though, and wanted the benefits without changing my drink. :)
Yeah, I thought it would be something like that. The other option might be green tea extracts, but I have no experience with these and you may end up with a higher caffeine dose, even though green tea is usually far lower on the caffeine than coffee.
I use L-Theanine[1] capsules in combination with caffeine to sharpen my thinking; it works great, but if taken without caffeine, it can be a bit of a relaxant/depressant, which can make it easier to sleep. The jury's still out on its effects on serotonin, but anecdotally, it seems to help me sleep easier and more deeply.
The second thing is a falling-asleep routine that I think is probably closer to self-hypnosis than simple relaxation. I consciously slow my breathing and hold after each breath in or out for a 3-count. At the same time, I sort of visualize a wave moving slowly down my body from the top of my head, and where ever it touches, I relax those muscles. I'm usually asleep before it hits the legs. If it fails, I restart the exercise, with a 4-count on the breaths, and so on. Most nights, I'm asleep in just a couple of minutes; my wife frequently remarks on how fast I go from alert to dead asleep.
The effort of concentrating on both exercises tends to silence the "inner voice", and consciously relaxing muscles tends to remove blocks to sleeping that I didn't know were there; the nights that you can't sleep, you're probably laying there in bed clenching some set of muscles without realizing it.
[1] http://en.wikipedia.org/wiki/Theanine