4 Techniques for a Better Night’s Sleep

Getting a good night’s sleep can be difficult in the best of times, but even beyond tricks and tips there are many techniques that can help you to consistently enjoy the fruits of more consistent nightly sleep.

4 Techniques for a Better Night's Sleep

De-Stress Before Evening

If your mind is running high all day without you making an effort to switch off, this will be a problem at night. High stress and anxiety doesn’t just go away because you’re laying down.  It can be helpful to spend some time de-stressing before you even get into bed. Read these reviews La-Z-Boy declining quality is not something you need to worry about. This could be through reading, taking a bath, meditating or doing some light stretching exercises. It’s important that you do something that relaxes you both mentally and physically.

Meditate, Acknowledge, & Let Go

Putting the day behind you takes at least a little bit of concentrated effort. Calm yourself, meditate, and by meditate I mean focus in on what worried or frustrated you through the day. This could be things that came up during the day or longer term concerns like money, direction, or other issues.

Don’t shove it away but acknowledge the problem, recognize it, admit to the issue, and after labeling it, then focus on letting go. This isn’t likely to just happen overnight but doing this as a long-term practice can lead to being able to better deal with life’s issues and thriving as a result.

Ignoring the issues of the day, week, or years doesn’t make them just go away – it makes them fester. Because deep down you know they’re issues.  If you try to fall asleep without dealing with them, your mind will keep running. It will catch up to you eventually, and it won’t be pretty.

Practice Deep Proper Breathing

It really is amazing what a few breathing exercises can do, and breathing exercises can be learned, practiced, and perfected by anyone. This only takes five minutes, and while there are a few different methods all of them involve basically the same thing:

– Sit upright in a comfortable position

– Focus on breathing in and filling your lungs with the inhale

– Focus on breathing as you exhale and empty your lungs

– When you notice your mind starting to wander, bring it back in

– Deep breathe for a few minutes

Many techniques prefer inhaling through the nose and exhaling through your mouth. While this is the preferred breathing technique for many, it’s not a necessity. People who have trouble breathing through their nose, especially without a cpap machine, can just mouth breathe and still make this work.

Obsession Is Counter Productive

While this will seem counter-intuitive, obsessing over missing all that sleep is actually going to be worse than letting it go. There are always going to be good sleep nights and bad sleep nights, times when you get to sleep early or late, and obsessing over every change won’t help.

Take the proper steps, create a bedtime ritual, and don’t get anxious when the sleep time isn’t going smoothly. Getting anxiety because it doesn’t seem to be working that night isn’t helpful. Focus on what you can control, practice those things, and go from there.

By acknowledging stressful issues, meditating, and practicing letting go and good breathing will do an enormous amount of good and get you much closer to the nights of sleep you want…but obsessing over sleep will let anxiety kick into overdrive and that is definitely counter productive.

Practice these four techniques and there’s little question that your sleep will improve over time.

Karan Singh

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