3 steps for better sleep

Are you one of those who have trouble falling asleep? Or do you find yourself waking up in the middle of the night with your eyes wide open, unable to fall back to sleep? Often then, the mind is agitated, ruminating on what has happened or anticipating the issues of the next day. Like a magnifying mirror, it tends to amplify or transform reality. You lose clarity.

Here are 3 simple steps for better sleep:

1. Say goodbye to your screens

Smartphone, TV, tablet. Indeed, according to a study by the Brigham and Women’s Hospital in Boston (USA), made public in 2015, the blue light coming from the LEDs of the screens would prevent the production of melatonin, the sleep hormone. This is why it is recommended that you no longer consult your screens, at least 1/2 hour before going to bed. Not to mention that keeping them by your side, on your bedside table for example, invites your mind to stay connected. The ideal would therefore be to leave them outside your room.

meditation for sleep

2. Don’t force sleep to come

The more you act like this (like repeating to yourself, “I have to sleep. I’m going to be tired tomorrow”), the more pressure you put on yourself. But your brain does not like this kind of injunctions: they cause stress and thereby increase your difficulty in falling into the arms of Morpheus… As surprising as it may seem, see if you can put aside your will to fall asleep at all costs. And take the next step:

3. Try a mindful breathing exercise

Lying on your back, hands on your stomach, focus your attention on your breathing, on your stomach which rises with each inspiration then relaxes with each expiration. Without trying to modify your breath: it is very good that way. If your mind is agitated, if thoughts come and go and take you away from your exercise, then count, in silence, your next 10 breaths: “I breathe in 1, I breathe out 1, I breathe in 2, I breathe out 2 …” And so on up to 10. And if a thought arises again, write it down then start again from 1. With kindness towards you, that is to say without criticizing you, without telling you: “I can’t do it, the exercise failed, it’s not for me…”

You are no longer in the urge to transform reality (absolutely wanting sleep to come while you are awake). Because you adopt such a posture, you allow your body to relax and therefore to get back to sleep more easily.

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