Many people experience trouble sleeping. Lack of sleep can greatly impact the quality of ones life, both physically and mentally. It can result in lack of concentration, motivation, low energy and fatigue to name a few.
The key to a good night's sleep is to relax. Easier said then done! Here are a few tips you can try:
Deep, controlled breathing: This technique works well because you are so focused on simply breathing in and out. Start by taking a slow, deep breath through your nose for a 3 to 5 second count, then exhale through your mouth for another 3 to 5 seconds.
Continue this exercise while visualizing all your stress and tension escaping your body, as you breath.
Contract and relax your muscles: If the above excerise isn't enough - add this technique. While inhaling for 3 to 5 seconds, contract a muscle group in one part of your body. Start by creating tension in your facial muscles and neck. Slowly release the tension as you exhale. Repeat by creating tension in your shoulders, then releasing it. Work your way down your entire body, right down to your toes, remembering to breath in while tensing and exhaling while releasing.
Remember, these exercises may not work the first or second time you attempt them, but with patience and and practice they can help you obtain a good nights sleep.
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ReplyDeleteI always feel fatigue during weekdays because of my work. Sometimes I work at night and I stay up late because of that. I only get 4 hrs of sleep. I will do this breathing exercise whenever I need to stay late at night.
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