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1. Work Out
Exercise relaxes muscles and relieves tension. Just make sure
you don't exercise too late in the day: Since working out
is an adrenaline-booster, you may find yourself too wired
to sleep. A good rule to follow: Don't exercise for at least
two hours before you go to bed.
2. Relax and Unwind
Relaxation techniques calm you and let you forget your stresses
for awhile. Yoga or meditation often does the trick, as does
massage or even a nice, warm bubble bath. Aaaah. Lovemaking
is also a natural relaxant that can be quite effective before
bedtime!
3. Set Your Internal Clock
It's important to establish a consistent time for going to
bed and waking up. Your body becomes used to hitting the sack
at a regular time, and this helps you fall asleep more easily.
4. Divert Yourself
Once you get into bed, if you toss and turn and can't sleep
a wink, go into another room and pick up a book for a while,
or listen to some music. When you start feeling drowsy, head
back to bed.
5. Factor Food In
While you don't want to go to bed hungry, be careful of what
you eat close to bedtime. Spicy, greasy, or heavy foods may
not digest well, and can cause you to wake up during the night
with an unhappy stomach. Also avoid caffeine within six hours
of hitting the sack. Better choices for before-bed snacks include
foods high in carbohydrates, such as bagels or crackers, which
digest more easily. And don't forget the old standby, a glass
of warm milk -- it really may help soothe you to sleep.
To get started:
Sit in a comfortable cross-legged position. If you have muscle
or joint pain, you can sit on a firm chair, with your feet
flat on the floor.
You can also sit on the edge of your bed.
Hold your back erect, chest pulled up and forward.
Relax your shoulders, but try not to slouch.
If you're seated on a bed or chair, rest your hands palms down
on your thighs.
If you're seated on the floor, you can rest your hands comfortably
on your thighs, palmside up, thumb and index fingers touching.
You can also cradle them in front of you, one on top of the
other in your lap.
Your chin should be parallel with the floor.
Soften your facial muscles and let your mouth open slightly.
Close your eyes.
Slowly, breathe in deeply through your nose to the count of
five.
Hold the breath for five counts.
Exhale slowly through your nose, counting to five.
You want to feel your stomach muscles contract and your chest
expand on the inhalation.
On the exhalation, use your stomach muscles to press out all
of the air.
Repeat this posture for six to eight breaths.
To get started:
In bed, lie on your back with your legs comfortably far apart, feet turned
out. Shift your arms away from your body, place your hands palmside up, fingers
slightly curved. Close your eyes and concentrate on your breathing. Let your
body sink into the bed. This should feel great after a long day. Breathe in
deeply through your nose; let your chest expand and your stomach contract.
Feel the energy flowing into your body. As you exhale, press the breath slowly
and evenly from your abdomen and chest and out through your nose. Use your
stomach muscles, but don't force or strain yourself. Do this for six to eight
breaths. Once you have a steady and controlled rhythm, you're ready to begin.
Focus your attention on the top of your head and release any pressures there.
Slowly move to your forehead, your eyes and your mouth. Free any tension around
your jaw, letting your mouth open slightly, if necessary. Maintain an even,
deep and controlled breath. Take your time. For each part of your body, do
a complete deep inhalation and full exhalation before moving on. Take your
time. Try not to rush each breath. Your shoulders and upper back collect a
lot of stress during the day, especially if you're working at a computer. Focus
on any neck and shoulder strain. Breathe in deeply. As you exhale, slowly release
the tension that's collected there. Continue down your body, concentrating
on your arms, abdomen, thighs, calves, lower legs and finally your feet. If
you need to, slowly wiggle your fingers and toes to free any tension there.
Keep your breathing even, and maintain a steady flow in and out. If you reach
any points of particular stress, focus with your breath and release the tension
on your exhalation.
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Referring
Affiliate: [EXTRA20]
