For many of us, there are times when we find it difficult to relax our minds enough to get some sleep.
You may be calm throughout the day, but when it’s time to go to the bed, your mind starts racing. This becomes a problem as when you get up the next day, your body feels tired and broken.
In this article, we’ll discuss some ways to help you get a good night sleep.
The trick here will be to calm your mind and to maintain proper sleep hygiene.
1. Establish a pre-sleep routine
If your brain is active 30 minutes before the time of sleep, then you’ll find it difficult to shut it down for a good night sleep. You’ll need a night routine in order to relax your brain before going to bed. Things like a bedtime story, meditation, light stretching etc can help the transition to a good sleep.
2. Exercise regularly
Regular exercise relaxes your mind and your body and thus in turn helps you sleep better. But exercise must not be done less than 3 hours to the time of sleep.
3. Engage your brain in mental exercises
Visualization and other guided imagery can help you to refocus your attention to calming thoughts. Use guided meditation to take your thoughts away from distracting ideas.
4. Take a bath, but not right before bed
Taking a bath can be very helpful in slowing down your body. It lowers the body temperature and thus your metabolic activity also decreases. Bathing before 90 minutes to bedtime is recommended.
5. Do body scan meditation
Body scan meditation allows you to focus your energy on the feelings in each body part. It helps to lower the stress levels and calms your brain. A simple way to do this is to start with scanning your head and slowly come down to scanning your toe and stopping in between the areas of stress.
6. Breathe deeply
Deep breaths are known for their calming effect and thus are used by many in their pre-sleep ritual.
7. Breathe in and out through your left nostril
This breathing helps to relax the sympathetic system and allows the body to relax for a good night sleep.
You must make sleep a priority and try to make its quality better. After all, humans spend 30% of their time in bed.