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Getting a good night’s sleep is essential for overall health and well-being. However, as the day comes to an end, it is not always easy to switch off our minds and bodies, leaving us feeling restless and agitated. Many individuals struggle to calm down and relax before sleep, making it challenging to fall into a deep and restful slumber. If you find yourself in this situation, fret not, as there are several effective techniques and strategies to help you wind down and attain a peaceful state before laying your head on the pillow. In this guide, we will explore various ways to calm down before sleep, enabling you to create a soothing bedtime routine that promotes relaxation, tranquility, and ultimately, a good night’s sleep.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,744 times.
It’s great when you have a positive and creative mindset. However, that positivity doesn’t always help, especially at night, when they keep you awake. Insomnia will make you anxious, but don’t despair because there are ways to help you sleep better even though your mind is still too active. Please refer to the article below to find out.
Steps
Keep Mentally Comfortable
- Try reading a book, stretching, doing gentle yoga, listening to soft music, or watching a soothing program.
- Journaling can also ease worries and worries in your heart. This method helps to let go of the troubles you are experiencing so you will no longer have to lie in bed with a stressed mood. [3] XResearch Sources
- Use the thumb of the right hand to close the right nostril. Then inhale slowly through the left nostril. Hold and exhale. Repeating this movement a few times will help remove the pressure in the body and calm you down. [5] XResearch Sources
- Focus on each breath. Breathe slowly and feel them. Focus on the pleasant sensations that each breath brings. Your heart rate tends to become actively slower when you’re breathing slowly and this will help calm you down.
- Let go of all the distractions in your heart and focus on feeling the comfort when your mind is not occupied by anything. If a thought comes to mind, focus and relax little by little.
- Get rid of any thoughts that keep you from sleeping. Imagine that you are holding a garbage bag in your hand. What you need to do is pick up the thought that comes to mind the most and throw it in the trash. Now that this thought is completely out of your head, then another thought may appear. Similarly, throw that thought in the trash. Repeat the above method until there are no more thoughts in your head. Then fasten the bags and throw them as far as you can. You have to get rid of everything that is preventing you from being able to sleep, and when you have done that, it is time for the body to go to sleep.
- Try relaxing your muscles. Starting from the leg toward the head, work each muscle group one by one. In order from muscle tension to relaxation.. [7] XResearch Source
Distracting Imagination
- For example, you can list fruits or animal names starting from A to Z, such as butterfly, fish, hawk, etc.
- Look around and imagine every block, every house, every store, and whatever you’re passing. Try to remember as many small details as possible. [12] XResearch Source
- Recreate a familiar movie that suddenly pops into your mind. From the plot, the dialogue and try to focus on the particular frames in the movie.
[14] XResearch Source
- In case if you can’t create a story then tell about yourself, such as your habits. Imagine that your friend is sailing on a lake or designing a new room for yourself. [15] XResearch Source
Relaxing Body
- 16 to 21 degrees Celsius is the ideal temperature for the bedroom. [17] XResearch Source
- Light scented candles, use aromatherapy bath salts or shower gel. You can also burn essential oils and place them in an aroma diffuser. Both lavender and chamomile essential oils help promote sleep. [19] XResearch Source
- Close your mouth and take a breath and hold for 4 seconds, then exhale for the 7th.
- Exhale with your mouth at 8 seconds.
- Repeat this movement 4 times. [21] XResearch Source
- Do not drink tea with sugar. This keeps the body awake, unable to sleep.
Eliminate Disturbance
- If you are the type of person who needs to turn on the light when sleeping, use a red light, instead of a blue light. Blue tones will increase energy and attention. Thus disrupts sleep, [24] X Trusted Source Harvard Medical Schop Go to source
- 2 to 3 hours before bed, avoid sitting in front of screens.
- If you can’t do this, try wearing glasses.
Warning
- If you have long-term sleep disturbances, you should consult your doctor.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,744 times.
It’s great when you have a positive and creative mindset. However, that positivity doesn’t always help, especially at night, when they keep you awake. Insomnia will make you anxious, but don’t despair because there are ways to help you sleep better even though your mind is still too active. Please refer to the article below to find out.
In conclusion, it is essential to make calming down before sleep a priority in order to improve the quality of our sleep and enhance our overall well-being. Engaging in relaxation techniques, such as deep breathing exercises or progressive muscle relaxation, can help to quiet our minds and prepare our bodies for a restful night’s sleep. Creating a soothing bedtime routine that includes activities such as reading a book, taking a warm bath, or listening to calming music can also help to signal to our bodies that it is time to wind down and relax. Implementing these strategies consistently will not only promote better sleep but also contribute to a healthier lifestyle and improved productivity during waking hours. By taking the time to calm down before sleep, we are providing ourselves with the opportunity to recharge, rejuvenate, and ultimately lead happier and more fulfilling lives.
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