Rest is an ingredient of well-being from a physical and mental point of view. However, there are many obstacles that interfere with a good night's sleep. For example, work concerns. In this Psychology-Online article, we talk about how to relax to sleep and we give you the keys to know how to relax your mind before going to sleep, experiencing a pleasant feeling of well-being. Try to live your moment of rest as a daily pleasure that allows you to disconnect from the outside to focus on yourself and live the pleasure of rest, also remember that happiness accompanies you while Do you sleep.
Imagine the optimism with which you wake up after a good night's sleep or the joy with the that you open your eyes that day that you remember the kind taste of some dream that still remains in the memory. Here are 9 keys and tips to relax your mind before going to sleep.
- Take care of the rest environment
- Establish a routine
- Digestion before bed
- A reading time
- Do a mental review of beautiful moments
- A bath at the end of the day
- Relaxation exercises
- Use an agenda for work
- Remember a beautiful moment in your life
Take care of the rest environment.
The space in which you are going to rest is very important and the quality of your sleep depends on its conditions.
- Ventilate your bedroom every day.
- Take care of the order in the room.
- Make sure you have adequate furniture. To improve your nights, Kipli proposes the best natural latex mattress, the softness of organic cotton will help you relax and unwind.
- Adequate the temperature, lighting and sound.
- Use a linens according to the season you are in.
- Leave electronic devices out of the room.
Establish a routine.
Following a routine is key to relaxing your mind. Try to lie down always within the same schedule. A schedule that can be more flexible on the weekend, however, try not to break it excessively. Human beings need routine because we feel comfortable in it. And habits lead to this pleasant routine also on the level of sleep. For example, avoid staying up late watching TV if you have to get up early the next day.
Do the digestion before going to bed.
It is very important that you wait two hours before to lie on the bed. Otherwise, you may have some discomfort that make it difficult to rest. Another thing to keep in mind when we talk about how to relax for sleep is the food for dinner. These should be healthy and light, avoiding copious, greasy meals and alcoholic beverages.
A reading time.
How to disconnect the mind to sleep? If you like to read, then you can leave a book on your bedside table that you spend a few minutes each day before going to bed. Reading as enjoyment becomes a pleasant invitation to end the day with a dose of creative leisure. Many people claim that they don't read because they don't have time for it. However, fifteen to twenty minutes of reading a day can be very productive.
It is convenient to have a relaxing read before going to sleep, leaving for another time the texts that require concentration or suspense stories that can create more activation than lead to relaxation.
Do a mental review of beautiful moments.
This psychological exercise is a good routine to relax your mind before going to bed. Say goodbye to the day by reviewing situations, words and details that you liked today. They do not need to be extraordinary matters. Take into consideration even the simplest aspects of the routine. Why is this exercise rewarding? Because it helps you create a happy mood shortly before sleeping. That is, you develop a happy disposition for sleep. Regarding this point, if you have the habit of to write a diary, this is a good time to write down an idea.
A bath at the end of the day.
The moment of the bath at the end of the day brings an added advantage compared to the morning. You can enjoy this bath with peace of mind. A hot bath or shower helps a lot to relax before going to sleep. East state of relaxationAfter a hard day's work, it allows you to create a disconnect anchor to focus on yourself.
How to relax the mind to sleep? Once lying in bed, breath deeply. Concentrate only on the act of breathing and feel how this well-being renews your body. You can use soft music in the background to create an atmosphere that invites this relaxation.
In this article, you will find more information on how to perform the Diaphragmatic breathing exercises. Also, at the end of this article, you will find a guided relaxation video.
Use an agenda for work.
Often times, a common cause for concern is that the person is mentally reviewing what to do the next day. If you get into the habit of jotting down your tasks on an agenda, then at the end of each afternoon review the agenda for the next day to get an overview of what that moment will be like. Once you have reviewed your schedule, your mind disconnects from that matter.
Remember a beautiful moment in your life.
Another exercise that you should know if you wonder how to disconnect your mind to sleep better is that of visualization. Remember a time when you felt good and happy. Bring to your mind all the details of this moment and recreate yourself in those sensations.
Each person is unique and unrepeatable. For this reason, of all the ideas provided in this article, choose those that help you the most in your daily rest.
Finally, we leave you with a video that will help you relax.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to relax to sleep, we recommend that you enter our category of Meditation and relaxation.
- Millán Duarte, Y., & Sánchez Pablo, P. Health program to improve sleep hygiene.
- Sierra, J. C., Jiménez-Navarro, C., & Martín-Ortiz, J. D. (2002). Sleep quality in college students: importance of sleep hygiene. Mental health, 25(6), 35-43.