Do you almost never succeed in falling asleep quickly? Do you stare at the ceiling for hours, feel restless, or keep worrying? Chances are that stress is a major cause. Stress and poor sleep are a vicious cycle. The more stressed you are, the longer it takes to fall asleep. And the less you sleep, the more susceptible you are to new stress. That's why we're sharing 4 tips for a good night's sleep in these blogs. And it all starts with relaxation!
You can also see relaxation as a miracle cure for a good night's sleep. It breaks the vicious cycle of stress and poor sleep. However, by relaxation, we don't mean an evening of lounging on the couch, having drinks, or a house full of hustle and bustle. That might temporarily distract you from your stress, but it doesn't actually allow your brain to relax.
Falling asleep relaxed
So what are good ways to relax before going to sleep? Below you'll find 4 tips for a good night's sleep, they'll help you fall asleep quickly and sleep soundly.
1. Do relaxation exercises for stress or anxiety
Do you worry a lot or suffer from anxious thoughts when you're in bed? Then relaxation exercises work well to calm yourself down. There are many different relaxation exercises for stress and anxiety, but in our opinion, the best ones for good sleep are breathing exercises, listening to binaural beats, and counting (sheep).
Your breathing and autonomic nervous system are closely connected. As soon as you start breathing deeply and slowly through your abdomen, you signal your parasympathetic nervous system that you can relax. This is the signal for your brain that it can go into recovery mode and helps you fall asleep quickly. Make your exhalation twice as long as your inhalation for the best effect.
A classic technique is also counting (sheep). This can work incredibly well, but many people give up before they experience the effects. Therefore, start at the number 1000 and resolve to count all the way back to 0. In practice, there's a good chance you'll have fallen asleep before you're a quarter of the way through. So in about 5 minutes!
In this blog, you'll find 4 meditation exercises to improve your sleep!
2. Relax your muscles with yoga
Tense muscles are often a sign of stress (the fight-or-flight response in your body is activated), and that prevents you from falling asleep. By relaxing your muscles, you signal to your brain that the danger has passed and that you can go to sleep peacefully.
Yoga is a very effective way to relax tense muscles. A few light exercises before bed are enough to calm your entire system.
Read here how you can relax with yoga.
3. Improve your sleep habits
Many people have an evening routine that makes it difficult for them to relax, which then makes it difficult to fall asleep. For example, many people have several lights on and watch television. But watching a flickering screen with artificial light disrupts the production of the sleep hormone melatonin and keeps the brain active. Because whether you're watching that critical talk show or that exciting movie, you're exposing your brain to all sorts of (negative) stimuli that it has to process, just before you go to sleep.
It's better to turn off the TV and put away your phone a few hours before you go to bed. Dim the lights (or light some cozy candles) and create a calm environment with as few distractions as possible for your brain. Once in bed, you can wear a sleep mask to block out all light. You can also use earplugs to avoid waking up from sounds. Test what works best for you.
Could you use some inspiration? Check out a nice evening routine here.
4. Ensure the right nutrients
When it comes to tips for a good night's sleep, we certainly cannot forget the importance of good nutrients. Poor sleep is often a sign of an imbalance in the brain, and nutrients play an important role in creating that balance.
There are various nutrients with a calming effect, which are therefore very effective for better sleep. There are also nutrients that stimulate the production of the sleep hormone melatonin or calm your nervous system.
Do you want to know which nutrients and supplements perfectly support your lifestyle and can promote a good night's sleep? Then request a personal supplement consultation with one of our therapists, so we can specifically assist you!
