If you keep going over your to-do list, get out of bed and jot it down quickly on a pad - keep the lights dim so you don’t wake yourself up even more. Psychologists recommend scheduling ‘worry time’ ahead of bedtime and in a different room, but sometimes sleeplessness at night is caused by a racing mind that catches us by surprise. Do this for a few minutes before going back to sleep.If your mind wanders, gently pull it back to your breathe.Now, notice how they fall when you exhale.Next, focus on how your chest and stomach rise when you inhale. Notice how different parts of your body feel on the mattress.Sit in a comfortable position with your eyes closed.This technique can be used to help you drift off to sleep.’ To practise mindful breathing, focus on how your breath feels and flows on each exhale and inhale the exhale is when your body relaxes and tension leaves your muscles.Īccording to Sleep Station (opens in new tab), ‘Focusing on the breath is helpful because it serves as an anchor - something you can turn your attention to at any time if you start to feel stressed or carried away by negative emotions or worries. And because you’re still on or around the bed, you’ll start rebuilding positive associations between your bed and sleep. Physically moving your body to a different spot on the bed to breathe mindfully can help you relax faster. The longer you lie in bed being unable to sleep, the more you’ll build a negative association between lying there and not sleeping.
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