Sleep is a state of body and mind that helps us relax, function and rejuvenate. Most of the time our bodies are still when sleeping, but in reality there are quite many processes going on. And because sleeping is so essential to our existence, ensuring good quality of sleep can make a big change to our lives. Trouble falling asleep is one of the reasons why a person does not fully gain energy back at night. I want to share a few techniques that will help you release the tension, feel comfortable and fall asleep with ease.
Bedtime Meditation
Meditation has two primary goals: to calm you down and to make you less disturbed by the environment. Follow these steps:
1. Go to bed.
2. Breathe deeply through your nose around 5-10 times.
3. Inhale through your nose, hold breath for 3 seconds, exhale through your nose. Repeat 5-10 times.
4. Breathe normally. Feel the warmth of you bed. Feel yourself sinking into its warmth.
5. Imagine yourself in a protected shelter or a cocoon. You are safe and secure.
Stretching
Stretching helps release the tension in your body, improves circulation and decreases tension headaches. You can stretch however you like, but I will give you some examples.
Rules before we continue:
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Rules before we continue:
- Consult your doctor if you have any injuries or physical limitations
- Do not stretch beyond the point of comfort or until you feel pain.
- Do not bounce.
1. Simple stretch
Lie on your back like a starfish. Stretch your arms, legs and back one at the time. Lift your arms and legs, curve your back and try to reach the ceiling. Repeat a few times, then release.
2. Fetal position
Lie on your back and bring your body into fetal position. Hug your legs and tuck in your chin. Hold this position for a few seconds (you can also try holding your breath, curing your back and moving side to side), then release as you exhale. Repeat a few times.
3. Side stretch
Lie on your back and bend your knees (feet on the bed). Without moving your back, bring both knees to one side and hold for a few seconds. Repeat with the other side.
Create the right environment
These relaxation techniques work even better in combination with the right sleeping environment. No, it's not about luxury bedroom furniture and designer interior. It's waaaay simpler than that.
1. Clutter-free
Clean, clutter- free rooms are more relaxing and do not make you think about the mess while you are trying to fall asleep.
2. Noise- free
Minimize the noise, for example by using earplugs. Do not let your animals sleep with you if that is disturbing.
3. Light- free
You can use black-out blinds to sleep in complete darkness. If you are not a fan of darkness like me, use dim lights. Turn off any bright and cold lights.
4. Device- free
Do not let your eyes and mind be stimulated by electronic devices. Leave your phone behind and don't forget to turn off the notifications.
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Sleep is too important for our bodies and therefore can drastically change our well-being. Keeping an eye on the quality of your sleep must be a top priority if you want to be healthy, energetic and happy. Hopefully, my 'sleep hacks' will be helpful to you personally and you will adopt them eventually.
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