A stimulated, stressed and worried mind can keep even the best-prepared person up at night.
In fact, stress can arouse your system, elevate your body temperature and unwittingly disrupt your sleep.
In our high-stress and constantly busy world of today, you need a way to relax your mind and destress.
Here are some of our best tips to help you calm your mind and relax at night. Pick the ones you like or combine them to find out what works for you.
Tip #1: BREATHE DEEPLY & MEDITATE
Both deep breathing exercises and meditation can help relax you and fall asleep better.
Meditation has proven to be good for your brain, your body and life overall.
Numerous studies show that meditation increases the secretion of hormones and endorphins that relax you and make you feel good, while lowering stress hormones like cortisol.
Practicing meditation helps you relax, is a buffer against stress, and makes you aware of your body, which will help you sleep at night.
Research shows that meditating in the morning helps you sleep better at night.
The American Academy of Sleep Medicine found that meditation is an effective treatment for insomnia.
It improves your time to fall asleep, total sleep time, sleep efficiency, quality, and even your overall mood.
Deep meditation and breathing techniques not only help you sleep better at night.
There’s also a wealth of research indicating that it can improve many things from your health to your overall quality of life.
TO SLEEP BETTER:
1. Start meditating in the morning. Try and do it every day. Even as little as 5 to 10 minutes per day will have a huge effect on your energy, focus, happiness and ability to sleep at night. Meditation can be as simple as sitting quietly, breathing deeply, and focusing on your breath.
2. Meditate or do a breathing exercise just before going to bed to help you relax.
3. If you wake up at night and can’t sleep, try breathing exercises or meditation. Just lie in bed, and do a simple breathing meditation to get your brain in the right state for relaxation.
4. If you really can’t stop worrying or stressing over something, write everything you’re concerned about down before you go to bed. Write them down and put them aside, so your brain can relax, knowing you’ll take care of it the next morning.
Tip #2: STRETCH OR DO SOME YOGA
One particular type of exercise that helps you relax both your body and mind is yoga.
There are many different types of yoga that focus on different aspects of your body. While some are more energetic and get your heart racing, other are specifically created just to calm you down.
Pick the relaxing ones you like to prepare you for the night. You can combine yoga with deep breathing exercises and even meditation techniques to fully relax both your body and mind.
TO SLEEP BETTER:
• When you wake up at night, or just before bed, do some simple yoga exercises. You can even pick exercises you can perform while in bed.
Tip #3: LISTEN TO SOME SOOTHING MUSIC
Another great way to relax is to listen to some soothing music.
There’s something about the right type of music that puts our minds at ease and helps us relax.
It takes your minds off your worries and stresses.
And it’s almost as if your brainwaves sync with the calming sound of your music. What’s particularly great about listening to music late at night is that it’s a fun activity to do that doesn’t require you watching at a bright screen or exposing yourself to light.
TO SLEEP BETTER:
• Listen to some soothing music just before going to bed. Combine it with taking a bath, getting a massage, or any of the other relaxation tips if you want.
Tip #4: GET A MASSAGE
Massages not only feel great.
They’re also a powerful RELAXER that help you reduce stress, pain, headaches, symptoms of anxiety and depression, while improving your mobility and immune system.
Massage also greatly improve your sleep.
Multiple studies have shown that people receiving massage therapy sleep better.
Massages deactivate your fight-or-flight system, and activate your parasympathetic nervous system that helps you rest and relax.
Research shows that massages help produce the hormones serotonin and oxytocin (which help you relax) and reduce cortisol, the stress-hormone. Massages shouldn’t just be a rare treat. You should make them a necessity.
TO SLEEP BETTER:
1. Book yourself a nice, relaxing massage. Or, ask your partner for one.
2. Flex and relax all your muscles before sleeping. Contract each muscle for 5 to 10 seconds, and relax it. Start with your face, and work your way down your entire body, one muscle at a time. This helps you truly relax all your muscles.
3. Get a tool and massage your muscles yourself. Get a foam roller, tennis ball, or other massage tool, and massage your body with it right before bedtime.
Tip #5: HAVE SEX
The only other thing you should do in your bedroom besides sleeping is having sex. Sex is one of the most relaxing activities you can do. During sex (and especially during orgasm), you release a wave of hormones, including serotonin, oxytocin, prolactin and norepinephrine, all of which will help you relax and fall asleep. Cuddling up to each other might give you a small cocktail of these chemicals already. But nothing beats sex with someone you care about.
TO SLEEP BETTER: • Have sex before falling asleep