What can be compared to adequate sleep?. The benefits are endless, asides reducing stress it makes you an all-around individual health wise.
Good Sleep also gives you the strength to fight the challenges of daily life. Those who understand it’s importance try as much as possible to maintain an adequate sleep pattern. So how do you ensure that you sleep well even when your mind and body is at the peak of chronic stress.
Inhaling Through the Left Nostril:
This technique may be difficult especially when you are stressed but it’s very effective as it is a yoga technique that’s used to promote calmness and reduce blood pressure.
To perform this technique you need to lay down on the left side of your body. Rest your index finger lightly upon your right nostril to hold it closed, then inhale deeply through your left nostril. This method is especially helpful when you’re feeling overheated, or you’re coping with menopausal hot flashes.
Trying to Stay Awake Instead:
It may sound stupid, but its impact helpful because there’s good science behind this technique. When you’re having trouble getting to sleep quickly, your body sends signals to your brain that something is wrong. The technique behind this method is simple: keep your eyes open wide, and repeat to yourself some variation of the phrase “I will not go to sleep! The funny thing about your brain is that it doesn’t really understand how to process negative requests. Continue to use this method especially when you are stressed.
Is it not funny that simple tasks actually relax the brain?
Squeeze & Release:
Tension and stress create conditions that make it nearly impossible for your body to sleep. Studies have shown that physical and mental stress are the major causes of insomnia.
One way to relieve this tension is to lay on your back, breath slowly and deeply through your nose, then squeeze your toes as tightly as you can, then simply release the pressure. Now you can repeat this process, moving upward through the various muscles in your body–you should perform this squeeze & release technique even with muscles that don’t feel tense.
After you’ve squeezed and released your toes, do the same exercise with your calves, then your buttocks, then your abdominal muscles, and so on until you’ve worked your way up to the neck. For maximum effectiveness, throughout this technique, you should focus on maintaining steady, deep breaths.
Perform a “Rewind” of Your Day:
Let’s face it, sometimes work gets boring. Even if you don’t, you probably at least have a few aspects of your job that nearly bore you to sleep. Wondering what this has to do with how to force yourself to sleep? Learn how to use mundane mental tasks to put yourself to sleep. Here’s one that I will recommend: once you’re in bed, close your eyes and begin methodically rewinding the events of the day, starting with the moments before you got in bed, rewinding as far as you can until you sleep. Try to remember as many minute details as you can. If you’re doing it right, you should be asleep before you can even rewind all the way back to lunch.
Let Your Imagination Run Wild:
Visualization is a powerful tool of meditation, and it is useful in fighting against sleepless nights. To make these meditations more realistic (and useful), you should try to imagine a variety of sensations, related to at least three different senses. Imagine, yourself doing things you want to do- like traveling to your favorite place of vacation or even doing the activities you really want to do. This will help your mind to become more powerful and in turn improve your productivity at work.
Hum Quietly to Yourself:
Humming is a very useful yogic technique. Have you noticed you relax more when you are listening to your favorite song, this is because it is a powerful way to calm your body and relieve stress. Even if you can’t try this technique in bed, you can use it to unwind before bed somewhere you feel comfortable. You don’t need to hum a tune (in fact, you probably shouldn’t), just calmly sound a note. Keep your jaw relaxed and focus on the feeling of the breath that’s passing through your lips. Focus even on the source of this breath and this sound, deep in your diaphragm.
Music is important after all?
Action Steps To Take (Before Going to Bed)
There are some methods that are effective in promoting restfulness in your mind and body, there are some steps you should take to make sure your body can sleep faster. If you follow these steps and find the right technique from the list above, we’re sure that you’ll never struggle your way to sleep again. If you’re having trouble instituting any of these changes, we recommend perusing some of these quotes about life and doing some soul-searching about your current situation.
Set a Bedtime for Yourself:
You are not too old to have bedtime as an adult. One mistake we make in this modern world is that we grow up too fast. Your body functions at its optimal level when you fall asleep before midnight and wake up relatively early. You don’t have to be extremely strict, but you should have a general guideline of when you need to sleep. If your schedule or your personal responsibilities can’t accommodate this, you need to do your best to get quality sleep in a dark environment.
Avoiding Screens and Bright Lights:
Try as much as you can to avoid electronics and bright screens for at least a half-hour before you go to bed. This is because our bodies still haven’t adjusted to these technologies–bright lights still trigger a “daytime” response from our brains. Addictions to technology throw our dopamine cycle out of whack, hurting our ability to focus and stay present. Avoiding screen time at night one of the most effective ways to return to balance in the brain. If you have dimmer switches throughout your home, consider dimming the lights a little bit as it gets later. It sounds simple, but your brain can be easier to track than you might think.
Avoid Your Bedroom:
In the day, you shouldn’t spend much time in your bedroom. Your brain should associate your bedroom primarily with sleep.
Limit Caffeine and Alcohol Consumption:
Limit your intake of caffeinated beverages especially afternoon.
You also shouldn’t drink alcohol very frequently if you want quality sleep.
Don’t Eat Before Bed:
Avoid large meals before bed, but there are a few surprising foods they also recommend avoiding for a more restful sleep. Health experts recommend light food for you to enjoy a restful sleep.