With all the hustle and bustle of daily life, sometimes it can seem almost impossible to get the body and mind kicked into low gear at the end of the day so we can get to sleep. If you find yourself lying in bed every night, staring at the ceiling and trying to get to sleep so you won’t be exhausted the next day, you’re not alone. Millions of people suffer from one form of sleep problem or another with no relief in site.
Many times a natural cure for insomnia can be found; you just need to teach yourself how to sleep better naturally, so you can not only get to sleep faster but also feel more rested in general. Here are some easy relaxation tips that can help you fall asleep naturally:
Stretch and breathe
Set aside 10 to 15 minutes before bed every night to do some simple stretches and deep breathing exercises. You don’t want to do a workout or warm-up, just some very mild stretches. The purpose is to help your muscles relax and be ready for sleep, so you want to move slowly in a relaxed way and concentrate on calm thoughts. Doing these simple stretching exercises every evening before bed can help your body to begin winding down and helps your mind prepare for rest as well.
Start by standing with your feet shoulder-width apart and gently reach for your toes, then gently stretch toward the ceiling. If you have the space, you may want to try doing these exercises while sitting in the floor. Remember never to push yourself to the point of pain. Concentrate on taking deep breathes from the diaphragm between stretches and exhaling completely during the stretches. Don’t take the deep breathing portion of this exercise for granted. The breath actually holds the key to relaxation in a more powerful way than you may realize. It also works well for panic attacks, which can sometimes go hand-in-hand with severe sleep deprivation.
Take a bath or shower
Having a warm bath or shower can really help your muscles loosen up and release the day’s tension. If you add candlelight and soft music, you can make this nighttime ritual feel like a spa treatment. This will help your mind look forward to it, so it can get used to the ritual of relaxing before bed. If you take a bath, try combining some light reading with soaking to distract your mind and encourage it to relax.
Create a sanctuary
You can extend the spa environment of your bathroom to the bedroom by making your sleeping area as inviting as possible. Beautiful, soft sheets can help make the bedroom inviting, as does making sure the room is as dark or light as you need to be comfortable. Many people find sleep is made easier by having the room as dark as possible so they won’t be awakened by the morning light. But if you’re one of those people who can’t sleep without a little bit of light, get an attractive nightlight that will provide the illumination and comfort you need and also decorate your bedroom.
If you can develop a routine of getting in the mood for sleep every night before bed and do it at the same time every night, you’ll be on your way to finding a natural cure for insomnia and getting the rest your body is yearning for. But remember, learning how to sleep better is only part of the equation; the other is actually putting what you have learned into practice and doing it regularly.
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