Exercises That Will Help You Fall Asleep Easier


Namaskar We all know that a good night's sleep is most important for physical and mental well-being. But sometimes it becomes difficult to fall asleep or stay asleep. That's why today I am going to tell you four simple things that you can do before going to bed. These are practicing progressive muscle relaxant reflecting on your day. staying hydrated and having a relaxing bedtime routine. 

1.Practising Progressive Muscle Relaxation:

This technique is about systematically tensioning and relaxing each muscle of your body. It helps to release physical tension and also reduces feeling of anxiety or stress. The steps are like this find a quiet and comfortable place where you can lie down comfortably or sit comfortably, starting with your toes. Tense the muscles of the toes for a few seconds and then release and remove the tension and relax for a few seconds in the same way move upwards on your body. Giving attention and relaxation to each muscle group intern tense each area for 5 seconds and relax it for 10 seconds go up from your feet, calves eyes, hip, abdomen, chest, arms, hand, shoulders, neck and your face. As you tense each muscle group focus on the sensation of tension and then release it Take slow deep breath throughout inhaling through your nose and exhaling through your mouth. once you have tensed and relaxed, all the muscle group in your body lie quietly for a few minutes, focusing on the sensation of relaxation and calmness in your body. 

2.Reflect On Your Day:

Thinking about the good thing that happened in your day can help you feel more positive before bed. Dring gratitude to your bedtime routine by journaling or writing down things which you are grateful for the day you may make mental lists for three things for which you are grateful. you can also try to keep a gratitude jar besides your bed and adding to it each day. At bedtime you can pick few notes from the jar and reflect on the positive moments of your day.

3.Stay Hydrated: 

Yes staying hydrated throughout the day can help improve your overall health and it can also have positive impact on your Sleep quality. Drinking sufficient water regulates your body temperature, promotes proper circulation and supports the body's natural deep toxication circuit, all of which can help you sleep more soundly but be careful. Drinking too much water before bedtime can make you go to the bathroom frequently. This can disturb your sleep and make you feel sleepy throughout the day. Try to drink water about an hour before bed And that too little warm water to avoid needing to go to bathroom at night.

4.Have A Relaxing Bedtime Routine:

Calming bedtime routine can give a signal to your body and mind that it's time to prepare for sleep. This will allow you to go to sleep more easily and wake up feeling more rested to create a relaxing bedtime routine. Start by identifying activities that help you feel calm and relaxed. Here are a few tips take a warm bath and massage your head and feet before going to bed. It's also a good idea to limit your screen time in the hours leading up to bedtime as it can interfere your body's natural sleep cycle and make it harder to fall asleep. Read a book that makes you feel positive and relax. Your mind a habit of reading scriptures before bedtime is a healthy routine. Sit down and meditate or just observe breathing Rhythm for some time. A simple meditation can be done by focusing your mind on a specific object or a specific sound or Mantra. Do some Dental yogasanas with stretch on your body. Such as yashtikasana talasana and kodasana remember to do these four simple things. Before bedtime to improve your Sleep quality. when you start doing it regularly, that would become a habit. And once it becomes a habit, Your Sleep quality would automatically improve and you will feel refreshed feeling rejuvenated enthusiastic Looking forward for the day's work and enjoy your life.Namaskar