The fast pace of life we live in causes our levels of stress and anxiety to rise to very high levels. In order to reduce them to an optimal level, it is important to learn how to manage these conditions. Despite countless daily events, our inner world does not remain silent, and we fail to achieve the calmness needed for restful sleep. For example, mobile phones, tablets, and other electronic devices constantly stimulate our brains. It is important to use technology wisely, limit applications, and learn more relaxing ways to rest. Breathing, mindfulness, and relaxation techniques are the beginning of moving away from stress.
Dalai Lama once said:
"Sleep is the best meditation"
Let me explain this with my personal story. I had a very busy schedule — I worked long hours, was constantly on the move, did not eat properly, and did not exercise. At night, I could not fall asleep, and when I did, I often woke up. Due to my intense daily routine and personal problems, I suffered from insomnia for a long time. Below, I have listed the tips that helped me improve my rest. I am sure they will help you feel more energetic and productive throughout the day as well.
10 tips to help you achieve calm and restful sleep at night:
1 .Relax (Deep breathing)
Probably one of the most effective ways to relax is deep breathing. Sit comfortably with your back straight and your feet stable. Relax your shoulders and neck, and close your eyes. Inhale slowly through your nose, directing the air to your abdomen, hold it for three seconds, then exhale slowly. Repeat this process several times. With each breath, you will feel your body becoming more relaxed.
2 .Try the "4-7-8" breathing technique
Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Continue this exercise until you feel relaxed.
3 .Full face massage
Spending a long time using screens such as TV or smartphones can cause mental fatigue. To avoid this, gently massage your face and head with your fingertips. Start from your eyebrows and move towards the back of your head, applying light pressure around your eyes.
4 .Try the yoga pose "Savasana"
This pose is very effective for relaxation. Lie on your back, relax your arms and legs, and keep your palms facing upward.
5 .Massage
To reduce stress, you can use a tennis ball or a similar object to apply pressure to your back and lower spine. This helps relax the muscles.
6 .Try the yoga pose "Uttanasana"
Stand with your feet shoulder-width apart, bend forward, and hold your legs with your hands. Stay in this position for 15 seconds, then slowly return to standing. Repeat this movement several times.
7 .Calm and release your anger / stress
Stress often arises from the inability to express emotions properly. We either suppress anger or express it in the wrong way. Instead, we should learn to express our feelings calmly and clearly.
8 .Stretch your legs
Do simple leg stretching exercises. This improves blood circulation and helps the body relax.
9 .Meditation
During meditation, close your eyes and focus on your breathing. Try to reach a calm state and feel your body relaxing.
10. Think positively
Sit in a comfortable position and focus on positive thoughts. This helps reduce stress and makes it easier to fall asleep.