Engaging in a relaxing activity such as reading, meditation, yoga,
or listening to music, before going to bed, can help you to get a
good night sleep. Perform this activity in a dimly lit, stress-free
environment. Try to schedule your activity to take place at the
same time every day. A regular routine helps to promote quality
sleep.
5 minutes of breathing exercises before bedtime will help reduce
stress. Take slow, deep breaths, through your nose and deep into
your abdomen (rather than your chest). If you are doing this
correctly your belly will expand and contract with each breath.
Spicy foods and large meals before bedtime should be avoided, as
the resulting stomach activity may reduce sleep quality.
Keep objects that can be associated with stress out of the bedroom,
and never use your bed as a place to do work.
Regular exercise can reduce stress, aid relaxation, and improve
your sleep, BUT exercise produces stimulants, so avoid strenuos
activity just before bedtime.
Listening to relaxing classical music can improve sleep. One of the most relaxing pieces of classical music is
Adagio for Strings.
Read and share ideas about stress reduction, relaxation techniques,
and sleeping aids on our sleep and relaxation discussion page.
