So researchers show that sleep is just as important as regular exercise and eating a healthy balanced diet in fact sleep can help boost our immune system it can help boost our mental well-being, and it can help prevent diseases like diabetes heart disease, and it can keep you slim now this technique was reportedly developed by U.S. Army chiefs to help their soldiers sleep faster I'll be more left than next day.
I like to breakdown the technique into physical and mental relaxation
Physical Relaxation
Step 1: Close your eyes and relax your face, so relax the muscles in your jaw your tongue and the muscles around your eyes
Step 2: Drop and relax your shoulders as far down as well go, followed by upper and lower arm one side at a time
Step 3: Breathe out and relax your chest followed by your legs so working from your thighs and going down
We've now relaxed our entire body but what about our mind because if you're having a million thoughts and your brains working really fast you're really going to struggle to sleep so next step is mind relaxation
Mind Relaxation
Step 4: Now that your body is relaxed you need to clear your mind that everything so don't think about anything that's happened in the day and clear your mind for about 10 seconds
Step 5: Now do you mind is cleared you can begin thinking of nice clear thoughts and there's three of them to choose from
So the first one is you're lying in the canoe in a calm lake and there's nothing but blue skies over
The second thought that you can have is that you're in a pitch black room in a nice relaxing Platteville that
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And if that doesn't work for you can move on to the third floor which you don't think of anything and you keep repeating any head don't think don't think over and over again for about 10 seconds so the whole point of these is to keep your mind clear of everything else
Please remember though this technique it does require practice and practice makes perfect now said that 96% of people so results after six weeks of practice and anecdotally online many people have found it to be helpful after dedicating time to that now in addition to this technique I'm also going to give you 6 of my top tips that everyone should be doing before going to bed and like I said that start if you mix these two together the results should be pretty good so let's run through this.
Tip Number One
Set a specific time to wake tip number one up and go to bed every day you might feel tired but believe me our bodies' love the cycle and this will really help
Tip Number Two
Try not to watch TV or play on your phone before going to bed these devices all produce a set of sunlight which reduces the melatonin output is naturally produced now melatonin is a hormone which makes us more sleepy, so we need more of it to help us go to sleep also invest in some thick curtains to avoid light coming into
Tip Number Three
Keep the bedroom at the right temperature so generally speaking a colder environment is better for this, so we're talking about 18 degrees Celsius which is 65 Fahrenheit you might need to change a thermostat setting I guess also have the right bedding for the time of the year
Tip Number Four
In the evenings you need to avoid big meals avoid alcohol avoid caffeine and smoking all of these are going to stimulate you and stop you from going to sleep
Tip Number Five
Your bedroom should be just for sleeping, so don't eat that go replies to emails don't do any work don't watch TV do anything that but sleep this separation of area is going to make a big difference
Tip Number Six
Make sure to exercise in the day, so you tired at night, and you'll be able to go to sleep faster I know I always mention exercise almost everybody ever is true is great for it's one thing to mention though, please exercise about two to three hours before going to bed
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