The frantic pace of life we lead makes our levels of stress and anxiety are high peaks. To get down to their ideal values is essential to disconnect. But, on many occasions, our internal self-does not stop talking and we cannot disconnect enough, which prevents us from sleeping well. Here we talk some easy ways to relax and better sleep.
Added to this are the multiple active alerts on our mobile phone, our tablet and other electronic devices. We can bet to follow a diet against the technostress, download specific apps and also learn these 11 easy and effective ways to relax and sleep better and faster than we tell you below.
Stretching, breathing and meditation form the basis for initiating the process of disconnection of our daily worries and problems that haunt our minds. They come with an added benefit: you will better reconcile your sleep at the end of the day, greatly improving your rest and the next day you will wake up in a better mood and the day will be more productive.
Here we write 11 easy ways to relax and sleep better
1. Deep breathing
One of the best ways to relax is to breathe. It does not consist in inhaling and exhaling repeatedly, but in doing it correctly. To do this, we recommend that you sit in a chair with your feet resting firmly on the floor and with your back straight and stretched, forming a 90-degree angle. You can also adopt the lotus position, with your legs crossed and remember to monitor the position of your spine. Either one is valid. Relax your shoulders and neck, and close your eyes.
Make a breath through the nose, bringing air to the diaphragm – it is located just below the lungs. Keep the air for three seconds before exhaling through your mouth. Repeat this process a total of five times. With each breath you do, you relax more the muscles of the face, jaw, hands, and hip. Continue reading: Tips On How To Battle Arthritis
2. Savasana or the posture of the corpse
It is not necessary to be a yoga guru to achieve relaxation that will help us sleep well. This Hindu philosophical doctrine brings together a set of concentration techniques with which to control our mind and our body. One of them receives the name of Savasana or posture of the corpse.
To achieve it, we lie on the floor or in the bed lying on our back, with our legs and arms stretched out, and with our palms open and looking up. From this position, we focus our attention on the air that enters and leaves our body for about five minutes and we try to have positive thoughts.
3. The technique of breathing 4-7-8
This breathing technique has been created by a professor at the University of Arizona. Seated with your back straight against a wall or a wall, we proceed to inhale through the nose for four seconds, hold the breath for seven seconds and exhale for eight seconds.
They recommend doing this practice from the sitting posture until we begin to feel sleepy.
4. Reoriented thinking
The moment we get into bed and close our eyes, the thoughts of all day with our worries, pending tasks, and outstanding events begin to haunt our head retransando and even preventing the reconciliation of sleep. Hence the importance of reorienting our thinking with three questions: is the threat I’m feeling real? Is it the result of my imagination? and what can I do now to stop feeling fear and uncertainty? Three answers that calm the ideas and help us sleep better and faster.
It can also help us sleep with a dim light, drink coffee and drinks with caffeine at the beginning of the day and not look at the mobile phone before bedtime.
5. Stretching the hip
This technique is ideal for people who spend a lot of time sitting and can relax the body before sleeping. To do this, we stand with legs apart and one foot in front of another. The front knee remains bent while the back is stretched and with the instep resting on the ground.
In this posture, we keep our back straight and looking up at the body as stretched as possible. Breathe deeply for a few seconds to one side and then to the other. Repeat each complete cycle five times.
6. Head and face massage
Spending hours and hours in front of the different screens can generate headaches during the night and the next day. To avoid this, a good way to relax is by means of messages on the head and on the face, drawn in soft circles with the tips of the fingers.
The route is as follows: it starts from the forehead until it goes down to the back of the head, it continues in the part of the crown towards the ears. Apply light pressure on the forehead, around the eyes, and between the eyebrows. Finish by circling the cheeks until you can release all the accumulated tension that will help you sleep better.
It is one of the most effective techniques to relax and release worries and to reduce pain. Crying at night is a balm to take out the feelings and feelings accumulated. It also generates fatigue, with which you can better reconcile sleep and sleep well.
8. Massages with a tennis ball
You can also let go of concerns by helping you with a tennis ball or a ball of a similar size. Stand up and place the ball between your back and the wall. Move it around the body, pressing against the areas where you feel the most pressure.
This exercise can also be done lying on the bed to relieve tension in the legs and hips. It may sound a little weird, but we assure you that it is one of the most effective techniques to fall asleep fast and well.
It is another yoga posture that helps us to relax and relieve headaches and back pain. To practice the Uttanasana posture we stand with our legs open at hip height.
We bend our torso towards the ground while with our hands we grab our legs. After 15 seconds, straighten your back slowly and take a deep breath. Repeat this process 10 times.
10. Ten-minute meditation
First of all to meditate is to find a position in which we are comfortable with closed eyes. We do six long, slow and deep breaths, directing our attention to a point of light and try to feel it.
That light unfolds from the crown of the head to the spine and the heart continues to the arms and reaches the hands. At this point, focus your energy and your thoughts on how you are at that moment and where you are placing, trying to reach a state of gratitude.
11. Hold your breath
From a sitting or lying position, close your eyes, and proceed to inhale and exhale three times. Feel how the air enters gently and slowly through the nose and through the lungs to the abdomen. Then, exhale.
Next, take a long, slow and deep breath. Pause and hold your breath for five seconds. Release and exhale with a long, deep breath. Repeat this process between 10 and 15 times, it will help you to relax and sleep much better.
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