Can you fall asleep peacefully? If no, then this article can be useful for you to enjoy some better sleep. Life is getting busier with every passing day. Several kinds of worries become part of our daily life. Sometime, we become exhausted from our busy schedule and frustrated from the uncertainties of life.
Even, when our head hit a soft pillow, our mind makes sleep impossible by coming with a dairy full of worries and much more anxious stuff.
A peaceful sleep is extremely significant for a healthy body and mind. Due to this reason, the experts are trying to spread sleep awareness through national sleep month.
If you are also one of them who wish to calm their running anxious mind to enjoy a peaceful sleep then this tool kit of mental tricks and relaxation exercises can solve your problem.
According to the Rebecca Robbins, an instructor in the division of sleep medicine at Harvard Medical School “Practice them, and you’ll get better and better at falling asleep, which is the holy grail, right? No one wants to spend time tossing and turning at night”
“Worry Time” Setting Before Bed
Here is a way to control your mind and stop listening again and again all the anxious things. But, it will works only, if you do it before hitting the sack.
Dr. Raj Dasgupta, an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California Said:
“Don’t worry, in bed. Schedule a ‘worry time’ — a period of time outside of the bedroom, outside of sleep, to worry about the things that naturally creep in your mind at night,”
Dr. Vsevold Polotsky, a professor of medicine and director of sleep research at John Hopkins University of Medicine said:
“Write down a list of things you need to do tomorrow,” “You can even email it to yourself. It gives you satisfaction and the realization that it is night and there’s nothing you can do with your list, but you can attend to it tomorrow,”
All experts said that these relaxations and mental tricks will serve you beyond a peaceful night sleep. Robbins said that they are significantly beneficial from the standpoint of classical conditioning. If you train your body intentionally that after the end of all activities sleep will come.
After some time, you will successfully condition your body and your mind will comes in a state of relaxation more quickly. It will enhance the chances of falling asleep quickly and peacefully. Some experts said that sleep music can also improve quality of sleep.
Controlled Deep Breathing
There is no doubt that science backed method for calming mind and body is deep breathing. Moreover, it is quite easy to do before going to bed and if you wake up in the middle of your sleep.
The changing rhythm of breath reduces the blood pressure and slows down the heart rate. In addition to this, it also stimulates the parasympathetic system of the body and anxiety or worry goes far away from our mind.
Robbins said:
“Consciously focusing on the breath can help you separate yourself from the darting thoughts that fly through your brain,”
There are several deep breathing techniques are available, you can select any as per your interest. Despite the fact that which technique you are using, always start from the following one.
- Start by taking deep breath from the nose and count 6 slowly.
- Ensure that your stomach rise with hand, as it is filling air.
- Again, count 6 and let the breath to escape slowly.
- This quick exercise of inhaling and exhaling will relax your mind and body.
Moreover, it will save you from being over ventilated. But, your full attention must be over the rhythm of your breathing.
Meditation To Sleep Peacefully
A centuries old method of calming and relaxing mind and body is Meditation. Several researches show that it meditation is beneficial in the treatment of pain, smoking, sleep disorders, depression, etc. No doubt, only 30 minutes of meditation can do miracles.
Neurologist Richard Davidson, professor of psychiatry at University of Wisconsin-Madison said”When these kinds of mental exercises are taught to people, it actually changes the function and the structure of their brain,”
Davidson and his colleagues also created a free, science-based app that is useful to help people to practice mindfulness and meditation. It will also help to fall asleep peacefully and decrease the level of anxiety.
Visualization
Another fantastic thing to improve quality of sleep is visualization technique. There is no doubt that this technique is highly effective and extremely simple.
- You have to visualize a peaceful and calm spot in your mind.
- Try to fill the scene with colors, objects and sounds you like most.
- You should try to visualize any situation, any scene that bring happiness and calming effect to your mind.
- If you can visualize deeply, it will be awesome.
According to the researchers, the people who can visualize deeply and with full details can easily push back anxious thoughts.
If you feel trouble than researchers suggest ask questions about light, smell, touch, etc. from yourself. What do I smell in the air? Is it rose Or Jasmine?
When you ask this question from yourself, the rose or jasmine comes in your mind and you can imagine a green garden full of red roses, etc. No, doubt it’s your imagination, imagine anything that relaxes your mind and bring happiness.
When you are doing deep breathing you can imagine your breath is a light that grows when you inhale and smaller when exhale. Everyone can create their imagination and relax your mind it will improve your sleep. It will help to fall asleep peacefully and quickly.
The Bottom Lines
A peaceful sleep is essential for working perfectly and managing our daily activities. A sleep deprivation can enhance the level of stress and will make us short temper also. So, try to follow these mind relaxing exercises and mind tricks to improve the quality of your sleep.