2019 started with a BANG, and just in case you haven’t noticed, we’re about to enter FEBRUARY. If your life and career are demanding too much of you, it is time to seriously consider stress-relieving techniques like an exercise routine, yoga or even meditation.
Here are a few daily hacks, courtesy of the National Sleep Foundation and the team at Bed King, that will help you calm your body and mind before hitting the sack:
Use a breathing technique to calm your nervous system. One that is known for supporting sleep is “square breathing”. Sit upright in a chair, exhale, then breathe in for four counts, hold for four counts, out for four counts and hold for four counts. Repeat for three cycles – or more if it works for you. There are many other breathing exercises you can explore on the internet.
Do gentle stretches or yoga poses to release the tension of the day and prepare your body for deep relaxation.
Essential oils like lavender, sandalwood, bergamot and Ylang Ylang are known for their calming, sleep inducive effects. Incorporate your favourite aroma into a warm bath or find a pillow spray.
Practice visualisation – add details to your mental picture of a countryside scene or an isolated beach.
Read or do mental exercises like Sudoku or crosswords.
Avoid caffeine after 2pm and alcohol before bed as both rob you of an uninterrupted night’s sleep.