Does your evening ritual involve surfing your phone until your eyes get tired and you're ready for sleep? Learn that Swedish researchers have found in a study that using technology before bedtime increases stress levels and dramatically decreases sleep quality, preventing the mind from relaxing and unloading the day's stimuli. If disrupting your sleep/wake cycle doesn't fit into your goals, maybe it's time to adopt other healthy habits before lights out to fall asleep faster and rest more efficiently:
Especially if you've spent hours at a desk, behind the wheel, or bent over doing household chores. The body needs to release tension somehow. So a stretching help improve mobility and flexibility. Surely you are familiar with the parts of the body that become stiff, tense with inactivity, so it is good to insist on stretching movements to restore their mobility and flexibility.
We welcome you to the stretching classes every Tuesday and Friday, starting at 20:00, at Aviatiei Wellness Center.
Instead of reading the latest news or events on your phone screen, grab your favorite book from the bedside table and read the adventures of your favorite characters. A British study found that reading before bedtime helps reduce stress levels by up to 68 percent. Even a few minutes of reading before lights out helps improve sleep quality.
Another extremely relaxing habit before bedtime is to take a bath or shower with hot water. Hot water lowers your arousal level (unlike cold water, which wakes you up instantly). Hot water helps you to get into a state of relaxation, which signals to the brain that your body is ready for sleep and gives you a well-being.
To calm yourself down, you need to eliminate all the worries and problems that are weighing you down. One of the most effective ways to calm yourself down is to be grateful for all that you have, for all that you have achieved and for the level you have reached so far in life.
Even the gratitude you feel for minor events of the day helps you sleep better and worry less, researchers found. They analyzed a sample of people who wrote for 15 minutes each evening a gratitude journal.
Among the many benefits of meditation, the fight against insomnia and improvement sleep quality. If you allow yourself to spend 10 minutes every evening in a comfortable position, breathing in and out slowly and deeply, you will relax and be ready for sleep much faster. If your thoughts are still racing around chaotically and you can't seem to break away from them, then focus on a relaxing image, repeat a positive word, listen to a relaxing song or a recording of a guided meditation. And... sleep well!
Author: Oana Bulzan
Aviatiei Wellness Center
Virtual Wellness Explorer
