Improve sleep quality?
Posted by Eldon Cook in Health Tips
According to the researchers, a night of sleep is divided into five consecutive periods: the morning, the phenomenon of REM ( Rapid Eye Movement ) is more common, therefore the muscles are more relaxed and are involved dreams.
Sleep – a daily habit
There is no effective practice to achieve a restful sleep every night, than to give a few minutes per day following some relaxation and breathing techniques. Some people find it difficult to sleep without a light source, others prefer dim light, failure of sleep can also have an adverse effect on sleep.
Indication of a good sleep
What are the clues that prove you can get a good night’s sleep? Here are some of them:
- The ability to sleep immediately after you’ve sat in bed;
- The ability to sleep throughout the night, without sudden awakening;
- Ability to waking in the morning full / of the energy and enthusiasm necessary to start a new day;
Hours of sleep needed varies depending on each person. Although the average is 8 hours, some people feel very rested after only 6 hours of sleep a night while others after only 9 hours.
Breathing and relaxation techniques to reduce stress
- Deep breaths;
- Inhale air through your nose and at the same time, you have to imagine how air enters to your stomach;
- Inhale slowly again and count to four;
- Repeat this process 6-10 times.
The results of these breathing techniques are immediate. You will feel shoulders and arms relaxed , you will relieve stress and tension. Practice these techniques daily as therapy to induce sleep in a naturally way. Combined with some relaxation exercises will reduce stress and your body will be filled with sleep.
- Close your eyes and focus on each part of your body. Start from the top of the head and down to the toes;
- You feel a pressure on the forehead, then eyes and cheeks;
- Tighten and relax each muscle group, the shoulders and neck;
- Stay in this relaxed state for several minutes. Focus on your breathing and try to get rid of all stress. Make sure you breathe deeply;
There are so many techniques and exercises beneficial to quality of sleep, but we must discover which one works best in your case, to cause a natural sleep.
