5 Techniques to help you sleep better at night

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5 Techniques to help you sleep better at night

Sleeping lady

To get to sleep more quickly and deeply during the night, it is possible to apply a series of techniques and adopt certain attitudes that help to relax and facilitate sleep, such as maintaining a relaxing breath, distracting the mind and relaxing the muscles. They are simple, they are effective and it is worth it without a doubt to practice them every night before going to bed.
If you find it difficult to fall asleep at night, try to follow these simple techniques and exercises explained below, and you will start to have better sleep at night.

1. Controlled Breathing

Breathing

Slower and deeper breathing makes it easier for the body to relax and slow down the heartbeat, making the brain understand that it is time to slow down the daily rhythm, helping them to fall asleep faster.

Exercise: Practice the 4-7-8 method, which is to inhale through the nose for 4 seconds, hold the breath for 7 seconds and release the air through the mouth for 8 seconds.

2. Relax The Muscles

Stress and anxiety make the muscles stay contracted, even without us realizing it. So a great way to relax to catch sleep faster is to practice a muscle relaxation technique.

Exercise: Find a comfortable position, preferably on your back with your arms and legs apart, and then take a deep breath. When releasing the air, you should imagine that the muscles are relaxing, repeat 3 times. Next, imagine the muscles of each region of the body are relaxing, one by one, from the feet to the head.

3. Distract The Mind

An important cause of insomnia is the excess of worries and thoughts, which generates more and more anxiety and, as a consequence, alertness. To avoid this, it is possible to find ways of leading the mind towards other types of thoughts, and facilitating relaxation and sleep.

Exercise: Spend around 10 to 15 minutes doing a recap of what happened during the day or planning the next day. Imagine what you can do to make the next day better. This will help to distract and calm the mind. This training is only recommended if you are going through a stressful situation, it is better to focus on another type of subject than the one making you anxious.

4. Listen To Relaxing Music


Playing a soothing music or soft sounds that help you stay relaxed and calm can be a good way to induce sleep faster.

Exercise: Buy a CD or download a playlist of music to relax, calm down or meditate. This may contain quiet songs or sounds of nature such as rain, for example. Preferably do not use headphones, as they can disturb the ears during sleep. While listening, try applying other techniques of breathing or relaxation of the muscles.

5. Adjust The Environment

Anything that is bothering the body increases stress levels and keeps sleep away. So, having an environment conducive to sleep is essential so that there is no insomnia, which often is not paid attention. Having an adequate temperature, reducing lighting and reducing unwanted noise are essential to allowing a quick sleep.

Exercise: Prepare the room and let it be ideal for sleeping with these 5 steps:
Adjust the temperature, especially if it is a place where it is very hot. Invest in a fan or an air conditioner;
Adjust the lighting, turning off the lamps and bright lights of the devices such as computer, cell phone or television. If it is necessary to have some kind of lighting for about 90 minutes before sleep, it is preferable for it to be light orange light, which stimulates the production of melatonin, the sleep hormone. Avoid electronic devices as much as possible;
Remove any noises that may bother you, but in case this is not possible, muffle the sound with a white noise device, which can be purchased at electronics stores, or you can use a fan or a recording of sounds of nature;
Keep the body comfortable, investing in a mattress and pillows that leave the body horizontal and preferably with the neck in a straight line. It is recommended to have a half pillow to support the neck and another to place between the legs.
Take advantage of aromatherapy, by having a few drops of sweet-smelling lavender essential oil on your pillow or pillowcase;
In addition to this, taking a warm bath also helps to relax, preferably in a bathtub with relaxing aromas.

With these techniques, you should start having much better sleep. If you still have trouble sleeping, do not hesitate to talk to your doctor or contact a professional. You can also benefit by recording your sleep hours and dreams in a sleep diary to help you better assess common patterns or problems you may see with your sleep or sleep habits.