Relaxation is important for healthy sleep. It is the biological counterpart to the activities of the day. Go to sleep with relaxation.
Relaxation is essential for healthy sleep. Relaxation is the biological counterpart to the activities of the day. In the state of relaxation, the body releases the soothing feel-good hormone serotonin, which in the pineal gland is converted into the sleep and night hormone melatonin. Stress hormones such as adrenaline, however, are broken down.
It does not matter how you find relaxation. Some people do not need to try to relax at all. In view of the increasingly dense requirements and sensory overload, many people are now more and more difficult.
Relax – But Do Not Stimulate
Good for relaxing is a lot in which you feel comfortable. However, the restriction is that these activities should not be stimulating. If, for example, you feel well while exercising, you can certainly relax. On the other hand, sport stimulates the metabolism and circulation – and that can disturb your sleep. After exercising for evening relaxation, wait for 2 to 3 hours before going to sleep. In contrast to sports, the following suggestions for relaxation exercises are particularly suitable for half an hour before going to bed or the first few minutes in bed.
Relaxed By Switching Off: Daily Balance
If you can switch off, you can usually relax well too – and quickly get to sleep. If it is above all the thoughts of the next day that will not let you sleep, you should make a daily balance as part of your sleep ritual. In the evening, take 10 or 15 minutes to draw a conclusion from the past day. Take a look back in the form of a diary – or just summarize in a list what you did during the day – and what you could not do. Also, plan the next day. Write down what you want to do when, and how to do it best.
Why is that good? If you have a plan for the next day, you will not have to worry about what to expect in bed. Because you have prepared for the next day. Now you can relax – and in the morning gather the strength you need for the next day. And if you’re worried, remember your plan for the next day. And then turn around – and continue to sleep.
Falling Asleep With Relaxation Techniques
There are a variety of relaxation techniques that can help you get your sleep done. For example, progressive muscle relaxation, autogenic training, yoga or breathing exercises – Visit a course at your sports club or gym, in the health center in your city or ask your health insurance provider for appropriate providers. But often you do not even need such a course. In many cases, simple exercises help. If you try these exercises, please do not throw the shotgun after the first attempt. It takes between 4 and 10 attempts for the exercises to take effect – and you will find it easy to sleep.
With Resolutions Relaxed To Sleep
From the autogenic training borrowed are simple autosuggestions, with which you can relax and tune to sleep. Basically, this is a variation of sheep counting. They just do not count sheep, but repeat a calming thought. “I am calm and relaxed” or “My limbs become heavy” and “I am tired, very tired” are intentions that help you to sleep after some practice.
Relaxed In Sleep With Calm Breathing
Breathing allows you to control emotions in a targeted way. Not for nothing does it mean: first take a deep breath – before we make a thoughtless decision and do something that harms us or others unnecessarily. And just as you use your breath to calm yourself in the excitement or anger, you can do so before you go to sleep. In the ideal case, you do not need to do more than consciously perceive your breathing – and perhaps steer a bit.
Just breathe deeply through the nose into the abdomen. Whether you breathe in the stomach, check with your hands. Lay your hands relaxed on your stomach and feel the belly rise. After inhaling, exhale very slowly and slowly through the mouth again. Take a short break – and then inhale again through the nose until your hands lift. Many people fall asleep after a few strokes with this recessed abdominal breathing.
Combine Breathing And Intentions
You can combine deepened abdominal breathing with mental intentions. For example, when inhaling, think of “I breathe calm” and exhale “I exhale restlessness”. In autogenic training, such intentions are also called formulas. When choosing the right formula for you, you are free – it should only be reassuring.