What to do in the evening to unload your head and really relax
Miscellaneous / / July 21, 2023
Don't pollute your brain any more.
For the whole day, the nervous system gets tired, and in the evening, many people find the strength in themselves only to watch movies, videos and endlessly scroll through posts on social networks. Such rest not only does not help unload the head, but can cause even more tension, increase stress and disrupt sleep.
Thus, studies have confirmed that the use of smartphones before bed reduces its quality increases the risk of insomnia, especially in owls - people with an evening chronotype.
Also, browsing social media Maybe become additional stress, overload the already tired nervous system and provide unpleasant experiences.
If you're looking for some peace of mind and want to really unwind, try putting your gadgets aside and spending the last hour before bed doing other activities. Here are a few things that really unload the head.
Do yoga
Unlike intense physical exercise, which can raise the heart rate and increase the load on the nervous system, holding the poses calmly is great for calming and relaxing.
Gentle stretching and concentration on your body and breathing help get rid of from stress and contribute to the switching of the nervous system to parasympathetic "calm" activity. As a result, after a short session, disturbing thoughts will not touch you, falling asleep will be faster, and sleep will become better.
If you've never tried yoga, find workouts on YouTube and do them with an instructor. Or try our complexes for 5, 10 and 15 minutes.
Just do not strive to set records in stretching. Perform the poses within a comfortable range, with full awareness of your movements and breathing.
And be sure to finish shavasana - a pose lying on your back, during which you completely relax your whole body. And move on to the next item.
Meditate
Meditation, or complete concentration on any object or phenomenon, is one of the best ways to unload your head and restore peace of mind.
You can do this practice in shavasana, but if you are afraid to fall asleep on the floor, try meditate sitting cross-legged or generally on a chair.
First, focus on your breath. Close your eyes, relax, and pay attention to your inhalations and exhalations, as well as the sensations that arise in the body. When extraneous thoughts arise, simply note this fact and return to observation.
You can also focus on your feelings coming thoughts or surrounding sounds. Choose one thing, set a timer for 10-20 minutes and get started. Not only will you feel more calm immediately after the practice, but you will also maintain a state of mindfulness the next morning.
Read an art book
Social networks are full of a variety of content, which takes very little time to absorb. Short posts, funny pictures, correspondence, videos for a few seconds - all this does not allow you to focus on one thing for a long time and overloads the tired brain even more.
At the same time, reading is great. removes stress, allows you to take a break from multitasking and unloads your head.
In order not to strain once again, select interesting novel and immerse yourself in a fictional world. This is a great way to distract from your own problems and worries, so it will be much easier to fall asleep.
draw
Drawing is fine helps get rid of stress and improve mood. Moreover, there are a lot of options for this activity.
You can draw according to the lessons or express your feelings in abstraction, work in any technique or just color in ready-made Pictures.
And if you do it to your favorite music, you can get double pleasure from the process.
Chat with loved ones on the phone
Communication in instant messengers has become so commonplace that people almost forgot about phone calls. They are often used only for the brief transmission of urgent information, and friendships are maintained through correspondence.
At the same time, it is much more difficult to convey emotions in text than in voice, and the possible awkwardness that people are afraid of can be far-fetched.
So, in one experiment checkedhow people will feel after texting and calling an old friend. Contrary to the expectations of the participants, voice communication did not make them feel embarrassed, but, on the contrary, provided much more pleasure.
Try arranging an evening call with a friend or relative. Most likely, you will experience much more positive emotions than from correspondence.
And how do you unload your head after work? Share your ways in the comments.
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