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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,744 times.
It’s great when you have a positive and creative mindset. However, that positivity doesn’t always help, especially at night, when they keep you awake. Insomnia will make you anxious, but don’t despair because there are ways to help you sleep better even though your mind is still too active. Please refer to the article below to find out.
Steps
Keep Mentally Comfortable
- Try reading a book, stretching, doing gentle yoga, listening to soft music, or watching a soothing program.
- Journaling can also ease worries and worries in your heart. This method helps to let go of the troubles you are experiencing so you will no longer have to lie in bed with a stressed mood. [3] X Research Sources
- Use the thumb of the right hand to close the right nostril. Then inhale slowly through the left nostril. Hold and exhale. Repeating this movement a few times will help remove the pressure in the body and calm you down. [5] X Research Sources
- Focus on each breath. Breathe slowly and feel them. Focus on the pleasant sensations that each breath brings. Your heart rate tends to become actively slower when you’re breathing slowly and this will help calm you down.
- Let go of all the distractions in your heart and focus on feeling the comfort when your mind is not occupied by anything. If a thought comes to mind, focus and relax little by little.
- Get rid of any thoughts that keep you from sleeping. Imagine that you are holding a garbage bag in your hand. What you need to do is pick up the thought that comes to mind the most and throw it in the trash. Now that this thought is completely out of your head, then another thought may appear. Similarly, throw that thought in the trash. Repeat the above method until there are no more thoughts in your head. Then fasten the bags and throw them as far as you can. You have to get rid of everything that is preventing you from being able to sleep, and when you have done that, it is time for the body to go to sleep.
- Try relaxing your muscles. Starting from the leg toward the head, work each muscle group one by one. In order from muscle tension to relaxation.. [7] X Research Source
Distracting Imagination
- For example, you can list fruits or animal names starting from A to Z, such as butterfly, fish, hawk, etc.
- Look around and imagine every block, every house, every store, and whatever you’re passing. Try to remember as many small details as possible. [12] X Research Source
- Recreate a familiar movie that suddenly pops into your mind. From the plot, the dialogue and try to focus on the particular frames in the movie.
[14] X Research Source
- In case if you can’t create a story then tell about yourself, such as your habits. Imagine that your friend is sailing on a lake or designing a new room for yourself. [15] X Research Source
Relaxing Body
- 16 to 21 degrees Celsius is the ideal temperature for the bedroom. [17] X Research Source
- Light scented candles, use aromatherapy bath salts or shower gel. You can also burn essential oils and place them in an aroma diffuser. Both lavender and chamomile essential oils help promote sleep. [19] X Research Source
- Close your mouth and take a breath and hold for 4 seconds, then exhale for the 7th.
- Exhale with your mouth at 8 seconds.
- Repeat this movement 4 times. [21] X Research Source
- Do not drink tea with sugar. This keeps the body awake, unable to sleep.
Eliminate Disturbance
- If you are the type of person who needs to turn on the light when sleeping, use a red light, instead of a blue light. Blue tones will increase energy and attention. Thus disrupts sleep, [24] X Trusted Source Harvard Medical Schop Go to source
- 2 to 3 hours before bed, avoid sitting in front of screens.
- If you can’t do this, try wearing glasses.
Warning
- If you have long-term sleep disturbances, you should consult your doctor.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,744 times.
It’s great when you have a positive and creative mindset. However, that positivity doesn’t always help, especially at night, when they keep you awake. Insomnia will make you anxious, but don’t despair because there are ways to help you sleep better even though your mind is still too active. Please refer to the article below to find out.
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