If you are not able to disconnect from your thoughts when going to bed, pay attention to the following tricks and recommendations to calm the mind and relax before sleep, improving the quality of your sleep.
Sleeping little and badly has disastrous consequences for your health, both physical and mental. Therefore, it is essential to take care of your sleep hygiene, know what you should eat -and drink- before going to sleep, have a stable rest routine, rest enough hours daily and adopt a body posture that gives you the most benefits.
But has it ever happened to you that your thoughts do not allow you to rest or that your mind is incapable of disconnecting, experiencing problems such as anxiety or stress and getting to suffer insomnia for weeks, months or a long season? We want to throw you a cable so you can relax and sleep better.
The National Sleep Foundation of the United States recommends that adults aged between 18 and 65 years sleep between seven and nine hours to rest and stay healthy. Although on the one hand anxiety disorders can motivate lack of sleep, from Harvard Health point out that lack of sleep can also play a role in the development of an anxiety disorder. That is, you should strive to generate a relaxing atmosphere and calm your mind before going to bed if you want to preserve your general well-being.
Leaving aside the oldest trick in the world, consisting of counting sheep, we rescued seven keys endorsed by science to better reconcile the dream.
Things you can do to relax and sleep better, according to science
- Make a list of pending things: If you spend fifteen minutes a day writing a list of tasks of 10 points before going to bed you can relieve stress and anxiety.
- Escape the technology and exercise a relaxing activity: Disconnect from devices with bright screens like your tablet or your smartphone and advocate reading a good book, doing puzzles or sudoku or coloring on paper, all tasks that relax your body and your mind. Remember that exposure to blue light from your mobile or computer is detrimental to your sleep and interrupts your circadian rhythm.
- Perform a slow yoga routine before sleep: The nightly practice of yoga is extremely promising according to various scientific studies to reduce the symptoms of anxiety, stress and depression. You can bet on a slow yoga routine, five to ten minutes, to relieve tension before going to bed.
- Use progressive muscle relaxation: To carry it out look for a quiet place, lie down, close your eyes and proceed to tense and relax various parts of your body. You will soon see how the anxiety is reduced.
- Drink a cup of chamomile tea or hot milk: According to a publication in The Detroit News, chamomile tea helped alleviate the symptoms of mild and moderate anxiety. Another alternative is hot golden milk, which contains turmeric and whose recipe you can find here. In addition, it has anti-inflammatory properties.
- Meditate: You can bet on practicing yoga nidra, train yourself for lucid dreams, listen and follow guided meditations with your mobile, supporting yourself in a specialized application such as the following, a podcast or a Youtube video, or practice deep relaxation exercises before going to bed. Do not miss the chance to listen to the most relaxing song in the world to end the day.