6 Relaxation Exercises For A Peaceful Sleep

Try to avoid doing any kind of sport or stimulating activity two hours before going to bed, as these things generate endorphins, which keep the body awake and battle-ready.

In this modern and technological world we live in, the number of people suffering from sleep disorders has increased. This is because we lead stressful lives where we constantly use electronic devices and in other ways have a hard time disconnecting. Our modern lifestyle changes sleep patterns, making it difficult to get enough rest. In addition, few people are aware of what relaxation exercises they can and should use to improve their sleep.

Sleep problems are associated with a lot of health conditions and lack of knowledge on how to control them. It can lead to serious physical and mental problems that can affect the quality of life.

This is why it is absolutely crucial that you stop ignoring this and learn to improve your sleep in order to relax properly.

Relaxation exercises can be a good alternative to keep in mind when combating insomnia and improving sleep quality. They help to release tension from the body and prepare the body for a good uninterrupted sleep.

If you have not been able to sleep well in the last few days, do not overlook these simple exercises and tips for improving your sleep quality.

Relaxation exercises for a better sleep

Before you start

Step 1. Find a place in your house that is quiet, away from noise and put on some clothes that are comfortable to wear. You can also set the mood by putting on soft music to better concentrate.

Step 2. You can do the exercise either by sitting or lying down, but always make sure your comfort is a priority. Your position should feel natural.

Exercises

Nr. 1: If you prefer to lie down, bend your knees and spread your feet 20 to 30 cm apart. This will put your back in a resting position. If, on the other hand, you prefer to sit down, support your head on the back of a chair as you will need some form of support for this exercise.

Nr. 2: place one of your hands on your stomach and another on the upper part of your upper body, between your chest and neck. This will allow you to better sense the movement in your diaphragm during breathing.
Nr. 3: With eyes closed, breathe deeply and slowly. Imagine the path your breathing travels as it moves through your body.
Nr. 4: Notice how the air in your stomach moves the hand on your stomach, but how your chest does not move. Try to hold your breath for 3 to 4 seconds.
Nr. 5: Exhale slowly as you count down from 5 to 0. Notice how your stomach returns to the resting position.
Nr. 6: Repeat these steps for a few minutes, concentrating on each of the movements. Slowly you will begin to feel your whole body move into a state of relaxation.

Warning

In order for these breathing exercises to act as a relaxation technique, it is very important that you control the speed of your breathing as well as the amount of air you breathe during each exercise.

Try to follow as slow and even a rhythm as possible. Too deep breathing can make you dizzy if you start hyperventilating or getting too much oxygen into your bloodstream.

Recommendations for a better sleep

To enhance the effects of these relaxation exercises, it is also a good idea to keep in mind a few recommendations that will lead to better relaxation with fewer interruptions.

Follow a schedule

Make a schedule for when you go to bed and get up. This will cause your body to turn to sleep without interruption over a set period of time.

Avoid taking dinner naps

It is not bad to rest 15 minutes during the day. But it is not a good idea to rest for longer than this amount of time, or to do it a few hours before bedtime.

Turn your bedroom into a sleeping temple

Where you sleep should be comfortable, free of electronic equipment and it should have dark curtains and a good duvet.

Eat a light dinner

Eating just before going to bed or eating large meals before rest can also disrupt your sleep.

Experts recommend eating a light dinner at least two hours before bedtime.

Read something

Many people prefer to watch TV, play on their phone, or use another type of electronic device when they cannot fall asleep. However, light emitted from these devices has been shown to have a negative effect on your health and may be the cause of your difficulty falling asleep.

This is why it is best to read something or make some kind of mind game to stimulate your sleep and your brain. It is a wonderful therapy for your brain and it will also improve your memory.

Are you ready to take advantage of the above relaxation exercises to get a more peaceful sleep?