You must be aware of your inhalation and exhalation while meditating. Notice the chill feeling that breezes through your nose when you inhale and the warmth when you exhale.
When you concentrate in this fashion, you shift the focus away from a continuous train of thought and put it onto something that is not as stimulating, such as breathing.
A habit of worry or worry that is caused by your thoughts can be relieved by doing this form of meditation. Doing this meditation for approximately 2 to 3 minutes should be enough to reach a relaxed state.
You can access these podcasts from your phone by downloading the iTunes, Google Podcasts, Podbean or Spotify App. It is possible to enjoy podcasts on your PC using YouTube and platforms such as Podbean or Stitcher.
Listen to an audiobook
If podcasts aren’t your thing, why not give audiobooks a try? There are many audiobooks with a narrator who speaks in a peaceful and tranquil voice.
There is a large selection of literary genres available, such as poetry, novels, and short stories.
The main advantage of hearing a book rather than reading it is that you can do it in darkness. So it’s perfect for some night time relaxation.
Many websites provide audiobooks, with the two most well-known being Audible.com and AudioBook.com.
Just get one of these Apps and begin to listen. The Audible app has a useful attribute that permits the user to set a timer for when to go to sleep, thereby helping to avoid staying up for extended hours listening.
Spend some time journaling
Writing in a journal right before going to sleep can be very comforting as it allows you to let go of thoughts and stress.
If you don’t have an idea of what to put down on paper, jot down some details of your day or record the thoughts that you have in that exact instant.
Do not obsess over details such as grammar and structure. Just let the words come out without overthinking. It doesn’t have to be perfect.
Read a book
At the end of a long day, curl up with an interesting book for some time to decompress.
From public libraries to digital devices, you’ll never run out of literature and tales that will captivate your imagination and provide mental stimulation without overstimulating yourself.
Perhaps try one from the recommended list of meditation books! Reading can be both fun and beneficial before nodding off into dreamland at night.
Take note to not look at backlit devices like laptops or tablets, because they give off blue light that may energize you and keep you awake.
Write a to-do list for tomorrow
Before turning in for the night, create a plan to tackle any upcoming issues by scribbling down an agenda of steps that can be taken to leave the issues in the past.
Don’t let anxieties over the future interfere with your rest. Make a conscious effort to sleep worry-free.
Realizing that you have done something, no matter how small, to try and tackle those difficulties can be very helpful in suppressing any fear you may have concerning those difficulties.
It is pertinent to recognize what is within your power to command and what is not.
Especially in the moment. Are you so anxious about something that must be done tomorrow that you cannot sleep? Does ruminating over it while lying in bed help in any way?
Take some time to devise a plan for tackling your issues the following day so you can put aside your worries before you fall asleep at night.
Take a warm soothing bath
A warm bath is the perfect way to relieve tense muscles and get ready for bed.
Spend a few minutes cleansing your worries before settling in for the night. It may not be possible to soak in a tub daily, but taking a short break to relax in the tub can be helpful to manage stress and reduce any worries accumulated during the day.
Even going the extra mile is worth it. Light a few candles. Play some relaxing music. Choose a bath bomb or body wash with a lavender fragrance.
It might also help to set a timer. If your anxiety is making you feel rushed in the bathtub or it’s the only thing on your mind.
Make sure to stay in there at least for a certain amount of time. Take a minimum of 15 minutes to soak in the tub and relax your eyes while concentrating on your breathing.
Take a moment to think about all the positive things in your life
Every person experiences difficulty at some points in their day, and it is not beneficial to take negative thoughts related to these moments to bed.
Take a few moments before heading to bed to remind yourself of the great events that happened to you during the day, along with all the things you completed successfully.
Remind yourself that most issues can be resolved, and that any negatives are probably only temporary.
Remind yourself that you have survived difficult times in the past and you will be able to make it through this one.
Practice some gratitude before bed as well. Think about the things and people you’re grateful for. Recall all the minor and major things that you are immensely grateful for.
Creating the proper conditions before bed isn’t always physical. Making the proper mental environment is essential. If you need some inspiration, have a look at our extensive list of items to be thankful for.
Play a relaxing game
Video games can stimulate the senses, but there are now a plethora of titles that can be enjoyed in a cozy, laidback manner.
Take the time to relax and reduce your stress levels by playing a game designed to reduce anxiety. It doesn’t need to be a video game either.
A multitude of board and card games exist that offer an enjoyable, unwinding experience.
Be sure to not engage in playing video games too close to your bedtime. The radiating cobalt hue from computer or television displays can be invigorating and prevent sleepiness at night.
Some relaxing games can still be stimulating, as well. Combine this activity with something calming before you go to sleep.
Befor you go to sleep, doing some calming activities can create a relaxing atmosphere and help you drift off quicker.
It’s beneficial to invest a few minutes at the closing of your day in order to shift into a more relaxed state so you can fall asleep more easily.
Sleeping well is an excellent method of being prepared for the next day, try these guidelines and determine which ones work for you.
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