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De-Stress And Sleep Better

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Do you have something that is keeping you up late at night? Typically, someone with a mind that wanders can lead to an inability to fall asleep. If you are dealing with this issue yourself, here are some of the best tips you can use to make it more likely to fall asleep at bedtime.

1. Integrate Yoga Into Your Routine

The National Center For Complementary and Integrative Health came up with a survey and they found that over 85 percent of people who practiced yoga ended up reporting 55 percent better sleep primarily due to the subsequent stress reduction that came with it. Try to integrate restorative yoga poses before going to sleep and you should be able to boost your relaxation and minimize tension you are experiencing.

2. Create a Gratitude List

A lot of studies have showcased a real connection between both feelings of gratitude and enhanced wellbeing. Therefore, by practicing gratitude in your daily life, you should be able to have a positive impact on your life by doing things like lowering your blood pressure, reducing any anxiety you are experiencing, and even setting better conditions for enhanced sleep. This is based on conclusions from Robert A. Emmons who is a psychology professor at UC Davis. Keep a journal that you can use and continue to write down things that you are grateful for each week. Here are some of the best tips to get you started with this.

3. Take a Bath before Bedtime

Get into the habit of taking a warm shower or bath before going to sleep. This has been shown to help both the body and the mind to relax. Studies have shown that it can significantly reduce blood pressure and the body’s heart rate. The heat can help to relax your muscles and reduce tension.

4. Read a Book

Reading can be one of the most relaxing things that you can get into the habit of doing at night. Believe it or not, but as little as 6 minutes of reading at nighttime can help you reduce your stress by as much as 68 percent. This comes from research from the University of Sussex. Getting lost in a good book can prove to be the ultimate way to relax as you will be able to engulf yourself in the story and forget about all of your worries and personal struggles according to Dr. David Lewis, a cognitive neuropsychologist. Ideally, you want to stick with a physical book instead of any backlit device. However, if you don’t have a physical book, you can pivot to listening to one of the sleep casts that Headspace puts on. You will be able to choose from various narrations with soothing voices that can help you relax and put yourself into a physical state conducive to sleep.

5. Get Comfortable

Are you finding yourself tossing and turning trying to get comfortable? Perhaps you need to take a look at your mattress. If your mattress is more than 8 years old it could be time to invest in a new one. Read these Hypnos mattress reviews and upgrade to a better night’s sleep.

6. Get Some Headspace

A lot of the motivation behind the launching of Sleep by Headspace was that a lot of the members of the service indicated that they were routinely practicing meditation throughout the night before going to sleep. This was helping them reduce their stress levels and helping them relax. By doing this, you should be able to put yourself in a state that is much more conducive to falling and staying asleep.

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