19 May 4 Easy Exercises To Help You Fall Asleep Faster
Every time I leave work and reach home, I feel like a zombie. I’m exhausted and all I want to do is have my dinner and hit the bed. And when I finally do that my brain begins to think of very interesting questions and then boom! It’s 3 hours later! This cycle continued until I discovered meditation. Let’s all meditate to sleep better using these 4 easy tricks:
Number 1: Get your aroma on!
Essential oils like lavender, chamomile or ylang ylang are very soothing when combined with breathing. It helps to relax you even more if you trigger certain points. For example. Drop some oil on your pillow, or you may even take relaxation further by placing 2 drops on your forehead and then gently massaging your temples to recover from the stress you carried throughout the day.
Number 2: Visualize!
Close your eyes and breathe deeply.
Try to scan your body from your head to toe.
Gently allow the mind to detect any discomfort or pain in your body caused by stress earlier in the day.
Scan your forehead, your jaws, your face. Then your neck and shoulders, and move towards your chest.
Breathe in and out and move to your stomach and then your back. Then, your hips, thighs, knees and legs, your calves, ankles and then your toes.
All you have to do is notice any tension, without any judgement or tension.
Now, with every inhale visualize you’re inhaling clean air into your nose, travelling to all parts of the body that are experiencing discomfort.
Then visualize your breath purifying those areas.
With every exhale, visualize that you are bringing out all toxins and physical discomforts.
Repeat this for 10 breath cycles.
Number 3: Wind Down with Music
Calm down your mind and your body by listening to calming sounds or music, at least half an hour before bed. Simply lie down and let your brain focus on the music. Go deeper into relaxation with every breath as you focus on the music.
Number 4: Yawn!
Before you go to bed, try to open your jaw and mimic a yawn.
Do this for a couple of times.
This really works because it triggers all kinds of good sleepy sensations in the brain. Not only is it great for releasing tension, it tells the brain that is it time for winding down and rest.
Nehita is a mindfulness expert who writes extensively on lifestyle management, wellness and ways to lead a healthier and a happier life. She is a part of Aware’s expert team on meditation. She is also an avid artist who spends most her time dribbling amazing stories through art.