There are nights when sleep does not come. Whether it’s because of stress, excitement or simple insomnia for no apparent reason, we would all like to never spend the night turning around in bed without finding a way to fall asleep.
Of course, there are a lot of factors that will help you fall asleep more easily. In the list of these factors, you can go to sleep as soon as you feel tired, have a comfortable mattress and pillow, avoid the screens at least 30 minutes before going to bed or be sure to have a good temperature in your room. bedroom.
And yet sometimes nothing works. That’s why we have put together an ultimate list of 5 activities to do if you still can not sleep. Whether it’s just before going to bed or in the middle of the night, these exercises should help you end your insomnia once and for all!
5 exercises to find sleep:
Option 1 : Le stretching
1) Stand up, stand upright and spread your feet a little so that they are placed below your shoulders. Raise your right arm and extend it to go as high as possible with your hand. Then tilt your upper body slightly to the left side. Stretch your whole body and stay like that for a few seconds. Then do the same on the other side.
2) Sit comfortably cross-legged on your bed. With your back straight, pull your shoulders as far as possible while inhaling at length, then lower them as much as possible one after the other while exhaling. Make a circular motion with your head to stretch your neck, and then tilt your head to the left then right.
3) On all fours, inhale while digging your back as much as possible. Look in front of you and raise your neck and pelvis as much as possible to create a kind of “U” with your body. Then, exhale and raise your back as far as possible towards the ceiling by rounding it, so as to form a bow. During the movement, lower your head and pelvis.
Option 2: Do Yoga
Yoga allows you to focus on your body and your breathing. There are obviously a lot of positions, here are some of them:
1) The position of the child: put your knees on the ground and sit on your heels. Then, touch the ground with your forehead and stretch your arms forward, laying them on the floor. Keep the position for about 30 seconds while breathing slowly.
2) The positon of the corpse: if you are already in bed, it’s perfect. Lie down while spreading your feet about fifteen centimeters. Put your arms on each side of your body. Inhale deeply through the nose while inflating your belly, then exhale through your mouth. Repeat these movements several times, always breathing slowly.
Remember that yoga should be gentle. If one position is painful, try another. It is important to listen to your body.
Option 3: Place to positive thoughts
Sometimes it’s a flow of negative thoughts that keeps us awake. To counter it, start by eliminating any negative or stressful thinking. With your eyes closed, breathe slowly and deeply, keeping the same rhythm. Concentrate on your breath and give it your full attention. This should help you sweep away any negative thoughts that will appear in your brain.
If this simple process is not enough, think about the day you just spent and remember 3 positive moments. It can be big events or small moments that seem insignificant, like a good breakfast, a smile or a little discussion. Sometimes certain days seem to be full of negative events, but by concentrating well it is always possible to find 3 positive things.
Option 4: Breathe according to “4-7-8” technique
This technique was developed by Andrew Weil, a Harvard professor and specialist in alternative medicine. Do this exercise with your back straight and your feet touching the ground, or lying on your back. Then, just before you begin, exhale all the air from your lungs.
Now that you are ready, you can start. This technique is divided into three stages:
1) Inhale deeply through the nose counting to 4. If you can, count to the rhythm of seconds;
2) Hold your breath counting up to 7;
3) Exhale the air noisily through the mouth counting up to 8.
Repeat the exercise several times. Counting the seconds will help you focus only on your breath. In addition, this breathing method will bring more oxygen to your body and your nervous system. All this will help you fall asleep quickly.
Be careful, you do not want to run out of steam. If the time seems too long, do each step faster.
Option 5: Meditate
Put yourself in a comfortable position to sleep. Then, focus on each part of your body, one after the other, visualizing the feeling of looseness of your muscles and heaviness of your body. Start at the bottom of your body, one leg and then the other, then go up to your arms, your back, your neck and your head. Finally, visualize your whole body at the same time.
This exercise will help release all your muscles, even those you contract without knowing it. Sleep will come without you noticing.