Are you frequently having trouble drifting off to sleep at night, or are you waking frequently once you do? Anxiety, frustration, and struggles that mount during the day can pose real difficulties when it comes to getting quality sleep. Engaging in some deliberate techniques designed to reduce your stress and discovering how best to manage your worries can really make a difference in terms of unwinding at the end of the day. Coming up with a calming nighttime ritual can also get your mind ready for sleep, and this could include a warm bath, some relaxing breathing exercises, soft music, and dim lighting.
Issues calming your mind at bedtime are frequently traceable to some of the things you are doing during the day. If you routinely overstimulate your mind during your waking hours, it can be much more difficult to calm things down in preparation for sleep. Clutter in the bedroom is known to cause sleeplessness. Wayfair furniture offers a solution with bedroom storage solutions. As is true of many people, you may be stuck in the habit of continuously breaking into tasks you are performing in order to check social media, your phone, or your email messages. Then, once bedtime arrives, your mind is still on the hunt for new forms of stimulation, so relaxation is hard to achieve.
A useful habit to adopt is to designate particular times throughout the day to check social media accounts and phone messages, and you should also make every effort to remain focused on tasks during the day once you start them. This will facilitate an easier unwinding process in the evening.
Consider engaging in some deep breathing as a great way to get a good night’s sleep. Concentrate on breathing up from the belly instead of from the chest, as this works to stimulate the body’s own relaxation mechanism, slow the heart rate and blood pressure, and alleviate stress.
First, climb into bed and shut your eyes. Then, place one hand on your chest and one on your midsection. Take a breath in through the nose, causing the hand on your belly to rise. The hand you put on your chest should barely move. Let the breath out through your mouth, pushing the most air out as possible while also tightening the muscles in your abdomen. The hand resting on your stomach will move upon exhalation, and the other hand should remain virtually still. Keep breathing in this way for several cycles, attempting to inhale sufficiently to make your midsection rise and fall. Do slow counts upon exhalation.
Body scan exercises can also be helpful in improving your ability to sleep at night. If you pay close attention to different areas of the body, you may be able to determine where you may be storing extra tension. In order to do this, first lie down face up with uncrossed legs. Keep your arms relaxed at the sides and close your eyes. Concentrate on your breaths for roughly two minutes, or until relaxation arrives.
Now, concentrate on your right foot, particularly the toes. Take note of any tension stored there and keep your concentration on your breaths. Envision your breaths flowing down to the toes, and keep your focus here for no less than three seconds.
Now shift focus to the sole of that foot. Notice the sensations you are experiencing in that area and envision your breaths flowing there as well. Proceed to move your focus to the ankle, calf, knee, leg, hip, and so on. Eventually repeat the process for the left side of the body.
Ultimately, you will focus on the torso, back, midsection, chest, and then the shoulders. If any spot is especially tense, concentrate your focus there for as long as needed.
Once the body scan exercise has been finished, pay attention to the way the body feels. The relaxation achieved should be more than enough to get you into a deep, restful sleep.