People need seven to eight hours of sleep, and many people fail to relax in the period before going to bed, which can result in insomnia and difficulty falling asleep.
Fortunately, there are a number of effective relaxation techniques that will help you relax mentally and physically before going to bed.
They work in a way that reduces the physical tension in our muscles and blocks the flow of innumerable thoughts, which can hinder our sleep.
Research has found that people who use relaxation techniques at bedtime fall asleep faster and sleep longer. The five techniques that take you only 15-20 minutes a day give great results:
– One of the most famous and effective techniques for relaxation before going to bed, is the formation of soothing images in our mind. This technique involves visualizing (imagining) calm scenes, such as sea waves or mountain meadows.
Concentration Breathing, while inhaling deeply and slowly, is another simple and effective way to achieve the peace of mind you need to fall asleep.
– The technique “Autogenic training is effective in reducing stress and sleep disorders.
– Progressive muscle relaxation, whose techniques can be learned by attending a course, reading about it or listening to an audio guide.
– Biofeedback is a technique that can help you become more aware of how your body responds to states of tension and relaxation.