Whether you haven’t slept well, or you are having difficulty falling asleep, there are some things you can do to get yourself back to sleep. Try practicing progressive muscle relaxation, meditation, or just getting out of bed after a sleepless minute.
Avoid clock watching
Despite the hype around the sleepy sack, a recent study found that clockwatching is actually counterproductive to your sleep quality. A study dubbed the Sleep Mood Assessment and Intervention (SMAI) found that people who monitored the clock during the night actually slept worse the next day. The study found that people who monitored the clock were more likely to sleep in unsuitable positions than those who did not monitor the clock. The study also found that those who monitored the clock were more likely to have lower self-esteem than those who did not monitor the clock.
As a result, some of the study’s participants took a sabbatical from the nightly snooze to pursue alternative sleepy sack activities such as a road trip or attending an educational seminar. As a result, participants found themselves awake and sluggish in the morning.
Practice progressive muscle relaxation
Whether you’re dealing with insomnia, irritable bowel syndrome, or high blood pressure, practicing progressive muscle relaxation can help you relax. In addition, it can also help you fall asleep.
Progressive muscle relaxation is a type of mind-body technique that uses neuronal “top-down” processing to tense and release muscle groups. This process is similar to meditation, but it’s easier to perform.
In a progressive muscle relaxation exercise, you alternately tense and release the muscle groups, starting with the neck and moving down to the shoulders. The first muscle group is tensed for four to ten seconds, and then the next group is relaxed for another ten to twenty seconds.
Progressive muscle relaxation can be done on its own, or in combination with other stress reduction techniques. It is especially beneficial when you have high stress levels, which can make it difficult to fall asleep.
Get out of bed after a sleepless minute
Getting out of bed after a sleepless minute is a feat in and of itself, but there are several ways to accomplish it. For one, you can opt for a warm bath or shower to boost your sleep cycles. Try not to eat a heavy meal before bed, as it can cause indigestion. Also, avoid alcohol after lunch, as it can contribute to early morning awakenings.
In addition to the standard bedtime routine, try to leave your room for at least twenty minutes, even if it’s just to run a few errands. As much as possible, avoid staring at your cell phone, as it can be distracting. You can also use earplugs to block out outside noise.
The best part is that you’ll feel a lot more rested when you get back into bed. You can also try a different bedroom for a night or two, as long as it’s not the same room as your bed.
Avoid daytime habits that disrupt sleep
Getting a good night’s sleep is important to your health. Not getting enough sleep can cause a myriad of health problems. A lack of sleep can also hinder your brain’s ability to process information and may lead to sleep deprivation. Fortunately, there are some tips and tricks to help you sleep better. These include limiting your caffeine intake in the afternoon and evening, as well as getting plenty of exercise during the day.
Getting a good night’s sleep can also be made easier by having a sleep schedule that’s realistically attainable. If you’re not a natural night owl, try setting your clock to go to bed and waking up at the same time each day. Also, avoid alcohol and caffeine, which are known to disrupt sleep.
Try meditation
Practicing meditation can help you relax your mind and body. If you have trouble falling asleep, it can help you get a good night’s rest. Meditation can also reduce anxiety and stress.
There are many different ways to meditate. Meditation involves quieting your mind and body by focusing on your breath. You can also reflect on the things that have happened during the day, the physical sensations in your body, and the feelings that you are feeling. Practicing meditation can help you to relax your mind and body, so that you can fall asleep faster and sleep more deeply.
One of the best things about meditation is that it doesn’t require you to sit in a special spot. You can do meditation on your bed or anywhere you want.
Did you miss our previous article…
https://quietmeditations.com/what-you-need-to-know-about-yoga-benefits/
