5 Ways To Get A Better Night’s Sleep

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Some days it can be very difficult to wind down after a stressful day—we’re thinking about bills we have to pay, what we didn’t get done at work and what deadlines remain, or maybe even something that’s going on at school. In situations like this, there are many healthy and natural ways to relax and calm your body and mind in order to fall asleep. Here are 5 things you can do to help yourself get some rest when you’re feeling anxious.

1. Try deep breathing exercises before bed.

Set some time aside to either sit up or lay down and perform some breathing exercises. The process of inhaling and exhaling deeply is very calming for the body and mind, so here are 6 exercises that take 10 minutes or less to do.

2. Give yourself a foot massage.

Though it might seem a little strange, it makes sense to give your feet some attention since they go through a lot during the day. Think about it—you use them to walk (sometimes in heels, ugh), to drive, to go for a run, and do other kinds of exercise. They touch dirt and concrete and tile, and walk over both rough and smooth terrain. At the end of the day, it feels nice to soak them in warm water and massage them. Angi McClure, a licensed massage therapist, says “rubbing them not only relaxes those tiny, overused little muscles, but also slows your nervous system and stimulates your internal organs.”

3. Take a warm bath.

One natural way of dealing with anxiety, particularly restlessness when it comes to sleeping, is aromatherapy. In order to incorporate aromatherapy into your bath, put some relaxing essential oils such as lavender or frankincense. According to Sunflower Naturals, “the deep muscle relaxation associated with a good hot bath helps to reduce cramps, tension headaches and improves muscle elasticity.”

4. Practice heart-opening stretches.

Doing stretches aimed at the front of the chest can open up the heart (and the heart chakra!) and release any physical or emotional tension that we hold there. For a heart and chest opening sequence, follow this routine.

5. Create a nightly routine before bed.

Getting your body and mind used to a routine will help you fall asleep quicker. By doing the same sequence of things before bed daily, such as taking a bath and reading a book, you train your mind to begin to slow down and signal that you are getting ready to sleep soon.
Author: admin
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