If you want to get a good night’s sleep, you need to calm down and let go of the worries of the day, right? In theory, this seems simple. However, the truth is that not everyone can calm down and get a good night’s sleep due to stress or lack of sleep.
To achieve deep sleep (called non-rapid eye movement sleep 3) and improve the quality of your sleep, it is recommended that you try relaxation techniques that help you fall asleep faster. For example, do breathing exercises, adjust the temperature and lighting, or decorate your bedroom to create a more relaxing environment.
To know if you slept well, think about what happened during the night. Do you lie in bed for hours without being able to fall asleep due to physical and mental exhaustion? This condition is very common and occurs because daily activities are intense and, in many cases, we are unable to change focus before going to sleep.
If you have insomnia, which is a more severe case, here are some accurate tips on how to combat this problem.
To improve the quality of your sleep and avoid waking up in the morning, in addition to entertainment, it is important to develop habits that promote better rest, such as maintaining a regular sleep schedule, exercising and consuming caffeinated foods until 5 am. method. Learn how to stay calm with these 5 tips:
1 – Relax your muscles
A good way to relax your muscles is to stop worrying about the future, take your mind off the past and focus on the present. In addition to relaxation techniques such as meditation and yoga, invest in a mattress that provides the best support for your body, helps relax your muscles and promotes sleep.
According to experts, relaxation techniques offer many health benefits, such as reducing stress and anxiety – things that cause your muscles to remain tense, even if you don’t realize it.
2 – Control your breathing
Breathing is important to signal to the nervous system that it is time to rest. When we breathe deeply, our lungs receive more oxygen and our body understands that it is time to calm down and relax our muscles.
With the help of some simple and quick exercises, insomnia can be reduced and the quality of sleep can be improved. A recommended technique is the 4-7-8 method: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds.
3 – Distract your mind
Before going to sleep, it’s natural to think about what you have to do the next day, that work meeting or unfinished task. However, one of the main causes of insomnia and mental restlessness is increased anxiety and thoughts.
A tip is to find ways to calm your mind, diverting it to something else. A few minutes before going to sleep, try to review what happened during the day, what you still have left to do, and what needs to be done for the next day – then write it all down on paper. This way, you’ll take the anxiety out of your mind, help distract and calm yourself, making it easier to relax and fall asleep.
4 – Create a relaxing sleeping environment
It may not seem like it, but the decor of your bedroom can greatly affect the quality of your sleep. Anything that causes discomfort before bed increases stress levels and, consequently, delays sleep.
For example, the light from the TV or cell phone, the room temperature or inadequate lighting can prevent your mind and body from relaxing enough to have a good night’s sleep. Therefore, make sure that your mattress is spacious, that your bed is comfortable and that your bedroom has enough light to create the best environment for sleeping. Complete rest is only possible if the bedroom is organized for relaxation.
Tips to help calm your mind and sleep better include turning off the lights and lights from electronic devices, such as cell phones, computers and televisions. In addition, eliminate noises that may disturb your sleep and make sure that your body is comfortable. Therefore, invest in a mattress and pillow that evenly distribute your body weight and provide full support for rest.
5 – Complete your daily tasks
Before starting the day, write down a list of all the activities you need to do. With planning, you can accomplish all your tasks before bed. When you have a complete – or at least well-organized – to-do list, you’re more likely to calm your mind and get better sleep.