4 ways to relieve stress and sleep peacefully

Stress - one of the main causes of insomnia. At the same time, when you do not sleep, it's hard to think soberly and control over their lives, and this leads to an even greater strain. Use our tips and tear, finally, this vicious circle!

conscious meditation

The essence of conscious meditation to observe the mind and body, and non-judgmental acceptance of all thoughts and feelings. This process has a positive effect on mood and improves sleep. A study in 2015 showedDavid S. Black, Gillian A. O'Reilly, Richard Olmstead, Elizabeth C. Breen, Michael R. Irwin.Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. Well conscious that meditation helps fight insomnia, Depression and fatigue.

And this technique is simpler than it seems:

• Sit in a comfortable position;
• Concentrate on your breathing;
• If thoughts begin to wander again think about inhaling and exhaling.

deep breathing

The depth and frequency of breathing affect blood pressure and pulse. These techniques will help you to breathe deeply and calmly:

• Diaphragmatic breathing. Sit or lie down. Breathe in the nose, counting to ten. At the same time move must be to a greater extent the abdominal muscles, not your chest. Then, still counting to ten, release all air from the stomach. Repeat the cycle of 5-10.
• breathing 4-7-8. This technique was developed by Andrew Weil (Andrew Weil) especially for patients suffering from insomnia and anxiety. Place the tip of the tongue behind the upper teeth. Exhale all the air through the mouth with a whistling sound. Close your mouth and inhale through your nose, counting to four. Hold your breath, count to seven. Exhale again with a whistling sound, counting to eight. Repeat the cycle three times.

Listening to music

Music soothes, helps fight stress, Anxiety and insomnia. And it makes it even betterHarmat L., Takács J., Bódizs R.Music improves sleep quality in students. Than a audiobooks or silence.

Good choice - quiet instrumental music, classical, light jazz, nature sounds or what you love. For example, for me it mikrofank from Peter:

Lie down, turn off the lights and focus on the rhythm and melody.

meditative movements

Such movements have in yoga and tai chi. Their positive effect on sleep confirmedWu W. W., Kwong E., Lan X. Y., Jiang X. Y.The Effect of a Meditative Movement Intervention on Quality of Sleep in the Elderly: A Systematic Review and Meta-Analysis. scientists. No matter what you choose, but you need to practice regularly, at least three times a week.

Tai Chi - an ancient Chinese exercises that combines flowing movements and deep breathing. simple exercises do not require additional equipment and can be performed either alone or in a group.

Yoga is known to help cope with various diseases, improves mood during pregnancy and relieves insomnia. So I suggest you try one of these options:

• Yogic sleep from stress.
• Yoga for good and restful sleep.
• Relaxing stretching, which can be done directly in the bed.

Try different techniques to find one that will help you. But remember that the result will not be instantaneous. So do not give up, if you do not notice it after the first time.

Engage regularly, and then all the difficulties of life you will be able to overcome without too much stress.