In this era, it is considered that everyone has more sleep problems. Plus, there are many temptations that can make falling asleep even more difficult, such as playing social media on your smartphone. Watching movies or watching series Having to work until you can’t sleep These things will develop into many different diseases. The basic principle is for anyone who has problems with sleeping. Often caused by stress Anxiety about problems that everyone must face. we will talk about Ways to relax before going to bed to ensure good quality sleep.
Our lives are mainly about behavior, thoughts, and emotions. All three of these things are things that many humans do regularly, sometimes knowingly or doing without realizing it. which is an important part that can cause sleep to go awry. Ways to relax before bed are as follows:
ways to relieve stress before bed, sleep deeply, sleep comfortably, and improve physical and mental health!
Relax your breath using the 4-7-8 breathing method.
Take a break from everything and try the 4-7-8 breathing technique, which is considered a way to relieve stress before bed that many people do every day. To help you sleep easier This involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Repeat the same thing at least 3 times to help your body become more calm. Or for anyone who wants to practice stillness. Call meditation back to yourself. ยูฟ่าเบท Recommend try meditating again. Approximately 15-25 minutes at a time. Guaranteed to help calm the mind, relax, reduce stress, and help control emotions better. The mind is also better.
Sip warm milk mixed with half a teaspoon of hot honey.
Anyone who frequently has problems with insomnia, sipping a glass of warm milk before going to bed can help. Or maybe mix in half a teaspoon of honey. It will help you sleep more comfortably. This is because milk contains an amino acid called tryptophan which has a beneficial effect on the nervous system and brain. Make it easier to sleep It also has protein to help boost energy while the body gets a good night’s sleep. To add more energy to your morning than before.
Gently press the feet to help relieve stress.
Gently massaging the feet at the joint of the 1st and 2nd ankle bones by pressing and rolling for about 10 seconds, then slowly releasing, alternating back and forth at least 10 times will help relax the mood. and reduce symptoms of depression. In addition, this method of relieving stress before bedtime also reduces aches and pains from walking. or doing various activities throughout the day Guaranteed that both stress and fatigue will be reduced. It also helps stimulate the blood circulation system for better health as well.
Soak your hands in warm water for a few minutes.
Water is considered another tool that helps treat physical and mental health very well. If you’ve been having a hard time all day Try soaking your hands in warm water in a basin 3-5 times, holding for about 10-15 minutes at a time, or take a warm shower. Let the water flow slowly. The warm water flowing through your body helps regulate your body temperature. Relieve your stress very well. Increases feelings of relaxation and comfort, resulting in deeper sleep. Until you forget about stress
Therapy with the scent of lavender from scented candles or essential oils
If we talk about scents that stand out as helping with sleep and relieving stress. I would have to give it to you. Definitely the scent of lavender, which has the ability to increase warmth and relaxation. Because the lavender It will help reduce distracted emotions and thoughts. Makes the body and mind more calm than before. and helps to sleep more soundly You try to find scented candles. Or try spraying essential oils on your pillow before bed. Guaranteed to help you sleep better for sure.