Stress and anxiety during bedtime are not uncommon in this day and age where almost everyone is facing a tough time and busy schedules. Fortunately, there are many ways to help fix these and get the desirable sleep at night. If you are among the many feeling too stressed to sleep, the approaches discussed in this article should come in handy. Some people only need one or two, while others use a combination of them. If sleep and stress are chronic concerns, however, it is important to seek advice from a qualified and seasoned physician for the best approach.
- Meditation
Meditation is simply allowing the body and mind to focus on a specific thing and allowing thoughts to come and go without dwelling on them too much. This is a well-known technique used to treat insomnia and comes in an array of types:
Mindfulness meditation– this is the process of observing thoughts, emotions, and feelings as they come and go without judgment. The majority of mindfulness meditation is being able to be entirely present at the moment and preventing your focus from wandering. If you are just starting out, this can seem challenging, but it gets easier with continued practice. Mindful meditation has been shown to reduce sleep distractions in adults.
Body scan meditation- this is a technique that involves gradually concentrating on body parts and paying attention to any pain or sensation. In order to practice body scan meditation, you need to focus on a specific body part, one at a time. This can be systematic, from head to toes, or random. Allow your mind to focus entirely on the body.
Guided meditation- this technique is when you’re verbally guided through meditation and told to focus on a relaxing location. Guided meditation can include nature sounds or calming music to help with relaxation. Guided meditations are readily available on the internet on platforms like YouTube and applications like Calm and Headspace.
You can engage in any of these forms of meditation can be done before bedtime, and any time during the night if you are unable to relax or sleep.
- Deep Breathing
This is can be another aspect of meditation and relaxation technique that can be implemented at any time. The aim is to take slow, deep, and even breaths. Although there are numerous structured deep breathing practices, such as the lion’s breath and the 4-7-8 technique, you can start simple. Begin by placing your hand on the stomach and inhaling gradually. Once you feel the stomach rise, hold your breath for several seconds and then breathe out gradually. Varying practices incorporate counting breaths as well as adjusting the time you hold your breath before exhalation.
- Meditative Movement
This is a technique that incorporates meditation attentiveness with focused breathing and gentle physical movement. Examples of meditative movement include yoga, qigong, and tai chi. They don’t require any specialized equipment and so, they can be performed in any place, making them accessible to everyone.
Studies have showcased the numerous mental and physical benefits that come with yoga practice. In addition to promoting healthy habits, yoga can promote quality sleep. It can also help with stress management and has been shown to alleviate certain physical pains as well as boost mental well-being.
Research on the other forms of movement is still in its infancy stage. However, the results so far show that both qigong and tai chi can help with boosting emotional well-being. This included depressive and anxiety symptoms management. In addition to handling anxiety improvement, people who practice these movements can also enjoy improved sleep.
You can certainly engage in meditative movements as part of your bedtime routine or even during the day. While the movements may not be ideal before bedtime, the breathing and mindfulness techniques implemented can help relieve stress and anxiety at night.
- Progressive Relaxation
This technique does not differ too much from body scan meditation as it calls for concentration on some parts of the body. It involves contracting and releasing the muscles up and down the body in sequence, starting with the toes, followed by the feet, calves, etc. This enables you to release the tension and stresses in your body.
- Biofeedback
This technique involves the use of electronic devices to help people learn how to manage body functions. These electronic devices give you information regarding functions like heart rate, muscle activity, blood pressure, etc. Of course, you will need the help of a physician or biofeedback training in order to learn how to interpret these readings. In addition, you will comprehend what affects changes in your bodily functions. For individuals with anxiety, stress, and insomnia, biofeedback can be an effective technique to identify concerning functions and regulate them.
With these 5 effective techniques, you should be able to relax and improve your sleep. Paired with a comfortable place to sleep you will be enjoying the benefits of s restful sleep in no time. Find out how egg crate toppers feel and find iout if they are the right choice for you.
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