Relaxation Exercises For Deep Sleep
One of the most common problems nowadays is lack of sleep. This is due to many factors and has many consequences. It is essential to rest every day to be able to recover strength, regenerate tissues and forget about stress. For this reason, a moment of relaxation is essential before going to sleep.
If you also notice that you are always nervous, this article will be very useful for you to learn how to do relaxation exercises to promote deep sleep.
The time to go to sleep is sacred
You probably know this already, but if not, we’ll tell you again: the mind is very powerful. However, be careful, as this can be good or bad. It is possible to improve or worsen the situation depending on what and how you think.
In the case of rest, it is not simply a matter of resting your head on the pillow and waiting for sleep to arrive. Sometimes it comes faster than others, it is true, but it is above all about relaxing to transform rest into a wonderful sensation, a 360 ° sensory experience.
1. Avoid TV and cell phones before going to bed
There are many natural remedies for better sleep without having to use pills or syrups, leave the TV on or use your cell phone before going to bed. These habits are not good for your health and, in the case of drugs, they are addictive.
We also advise against watching movies, series or TV shows that contain violence, death, bad news, that are sad or scary, as they excite the central nervous system before going to sleep, which makes it more difficult to fall asleep.
Nowadays it is very common to take your mobile phone with you everywhere, even when you go to sleep. If one minute before turning off the light and closing our eyes we send messages or check social networks, it is then more difficult to fall asleep. We recommend that you leave your electronic devices as far away from bed as possible overnight and turn off the internet.
2. Don’t work or study in bed
There are also bad habits that have to do with the bedroom. That doesn’t mean it’s not okay to have breakfast in bed on weekends, but you don’t have to go to bed to work or study, for example. If you can’t keep your eyes open, don’t try to carry on with the study or work assigned to you by your boss. The bed is not made for work or study, always remember that.
3. Have a light dinner
Finally, nutrition greatly affects the way you sleep and rest. If you’ve had a big meal, fried, fatty or sugary, if you’ve had alcoholic beverages or coffee, then maybe a couple of hours will have to pass before you can rest well.
In addition to having dinner early and having at least two hours pass before going to bed, it is very important to eat lightly, not to make an encore and drink a herbal tea, much healthier than caffeine. Opt for raw foods and simple recipes or reduce portions.
Relaxation exercises to get a good night’s sleep
Making the most of your sleep hours is not a whim or a fad, but a necessity. Fill your mind with positive thoughts and rest for real, in a deep and restorative sleep. If you sleep well, you will be able to fight stress, excess fatigue, muscle aches, worries, anxiety and nervousness.
How you do it? With a meditation technique that never fails and that, if practiced regularly, in addition to enjoying the benefits already mentioned, helps to fight many pains. You will see that you will not regret having tried it and you will end up using it every day.
Remember that, at first, the mind will reject this technique and it will be difficult to concentrate and relax, but there is no rush, do not get angry and do not give up. If you already use other techniques to sleep better (such as a television on or drugs), it will be even more difficult to respond to its natural effects, but do not give up, sooner or later you will succeed.
It is enough to train your mind with meditation, not only to be able to sleep well at night, but also to achieve all your goals in life. Here’s what you need to do if you want to follow a relaxation routine before falling asleep.
1. Light dinner
We have already talked about the consequences of eating a lot in the evening. If your body is busy with digestion, it won’t be able to do anything else. If you go to sleep just while at work, you will feel very heavy the next morning or wake up in the middle of the night. We advise you to have a very light dinner.
2. Get a massage
Press with your fingertips (be careful not to use your nails) on the scalp, from the forehead outwards. There are some tools that can help you, or ask someone to help you get to the places you don’t go.
It will take 5-10 minutes and it will make you feel much more relaxed.
3. Listen to relaxing music
If you live in the city, you will certainly be used to the noise. However, this does not mean that they are good for health. Listen to quiet, instrumental music, the one used in yoga or meditation classes, in oriental style. You can also listen to classical music. There are also music reminiscent of the sounds of nature, such as the chirping of birds, the rustle of a stream or the rain beating on the glass of the window. Try some of these options to figure out which one works best for you.
4. Breathe deeply
Breathing is too important an act to be taken lightly. Before going to sleep, sit upright on the edge of the bed, with your back straight and your shoulders slightly back.
Breathe deeply through your nose (you can close your eyes to relax more), slowly, three times. Each time you exhale, imagine that you are eliminating tension, stress and worries. When you breathe in, instead, imagine absorbing a light and calm light, which illuminates and heals. It is a classic relaxation technique, with very powerful effects.
5. Move your feet and hands
While standing in the same position, start moving your feet up and down, towards the ribs, making circles with your ankles, etc. Do the same with your hands and wrists and you will see what results! With this relaxation technique you will go to bed happy and sleep like little angels.
