Are you having trouble falling asleep at night?
Are you constantly reaching for your phone or tablet before bed?
It's time to break the cycle and try some relaxing activities before bed that don't involve screens. In this post, we'll explore several ways to calm your mind and body, so you can fall asleep with ease.
Here are a few of my favorites!
Meditation:
Meditation is an excellent way to calm your mind and release any lingering stress or tension. Simply focus on one thing and keep your attention there for a few minutes. If you do use a phone or computer for meditation, make sure to have it shut down before bed to avoid any distractions during the night.
Body Scan:
A Body Scan is a mindfulness exercise where you scan your body from head to toe and take note of any discomfort, pain, or tension. Focus on how each part of your body feels, without trying to change it. This exercise can help you relax, relieve stress, and prepare your body for sleep.
Progressive Relaxation:
In this exercise, you will contract and relax each muscle group, starting from your feet and working your way up. Take deep breaths as you contract and exhale as you relax. If your mind wanders, simply bring it back to your exercise and allow the deep relaxation to help you drift off to sleep.
Stretching:
Stretching tight and overworked muscles before bed can help relieve tension, tightness, and stress. Combine stretching with deep breathing for a more relaxed and peaceful night's sleep. ( stretches to incorporate into your bedtime routine. 1 legs on the wall 2 child's pose 3 sitting forward fold 4 knee to chest 5 cat cow 6 spinal twist 7side stretch 8 seated neck stretch 9 seated side stretch 10 single leg forward fold
Breathing Exercises:
Breathing exercises are another great way to release stress and tension. Deep breathing exercises can help you relax and fall asleep and may also improve your body's production of melatonin, a hormone that aids in sleep. ( try this 4,7,8 breathing)
Reading
Reading can help calm the mind and reduce stress, helping you to relax, it can also distract the mind from stressors and worries, allowing you to fall asleep more easily. Reading a physical book before bed can reduce exposure to the blue light emitted by electronic devices, which can interfere with sleep patterns.
There are many ways to relax before bed without the use of screens. By incorporating these activities into your bedtime routine, you can ensure a peaceful and restful night's sleep. Give them a try and see what works best for you!
If you have any questions at all, please feel free to email me.
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