Despite the heavy workload and fatigue, going to bed, many of us just can not fall asleep. Even in peace and quiet, the mind wanders to different memories, and the body is in tension, not allowing the brain to finally relax. There are many reasons for this: a large flow of information, multitasking, lack of physical activity, psycho-emotional tension, and stress.
Each of us faces this period in life, so it’s right to stock up on a set of recommendations that will help stabilize sleep, and we have just picked those up for you.
Light Activity One Hour Before Bedtime
For those who suffer from insomnia – the ritual of preparing for sleep should be special. And many experts advise paying attention to working out and relaxing the muscles. All day long we are in a squeezed position, we spend a lot of time in the workplace or on sites, like http://fruit-party-2.com or Amazon, in uncomfortable positions, and this tension makes it difficult to fall asleep.
To relieve this tension, try doing some light yoga routines an hour before going to sleep. Gradually tensing and relaxing the muscles, you bring the body into a resourceful state.
Don’t forget to do “shavasana” practice after the complex, it will allow you to tune in for a healthy sleep.
After you’ve worked with your body, you just have a whole hour to devote to relaxing it. Brew a natural herbal blend for insomnia. Evening tea has a mild soothing and relaxing effect, relieves physical, emotional and mental fatigue, and promotes deep sleep.
Meditation for Relaxation
The hardest part is falling asleep when you’re alone with your thoughts in bed.
To do this, try meditating. Meditation focuses on slow, steady breathing and immersion in the present moment. It has been found that by reducing anxiety and rumination before bedtime, we make it easier to fall asleep and improve the quality of sleep itself.
There are two options: neuromuscular relaxation and the use of meditation apps.
- Focus on breathing in and out slowly at a comfortable pace.
- Pay attention to the position of your body on the bed.
- Notice any sensations, good or bad, in your feet and legs. Let your feet feel soft.
- Continue to “scan your body.” The goal is to stay in the here and now, feeling your body and focusing on your inner feelings.
- After scanning, think about your body as a whole and allow it to relax.
Taking the Edge Off
Many people find it difficult to fall asleep because of the anxiety that grips them every day. Visualizing a calming image from your past and all its details will help. This practice allows you to distract yourself from the negative thoughts that creep into your head before you go to sleep.
How to Do It
- With your eyes closed and in a comfortable position, think of a place or situation from your past that seems relaxing to you, such as a quiet, natural environment where you were safe.
- As you slowly inhale and exhale, think about the details of that situation and what it looks like.
- Continue to focus on this image, adding details related to your other senses (smell, sound, taste, touch) and replenish your calm with this relaxing mental image.
Wake Up at the Same Time Each Day
It’s tempting to stay up late on weekends, especially if you haven’t slept well during the week. However, if you suffer from insomnia, you should get up at the same time each day so that your body gets used to a consistent sleep and wakefulness pace.
If you slept 4-6 hours during the week, and then abruptly changed to 10 hours at the weekend, it can be compared to a “jetlag”.
The body is very stressed by the change in rhythms, which can lead to headaches, chronic fatigue, and increase the risk of cardiovascular disease. Healthy sleep depends on a healthy attitude.