How to relax before bed: techniques and exercises for relaxation. The aim is to fall asleep earlier and promote a good sleep. Here are all the tips from the experts.
There are things you can do for relax before bed? Sure. There are many expert advice to anticipate sleep and ensure a good rest. In this article we will try to answer the most common questions and provide exercises and practical advice for facilitate sleepisrelax before bed.
How many hours should you sleep?
How many hours of sleep does the body need? The hours of rest and the quality of sleep are characteristics that can undergo an evolution in relation to age or due to the influence of environmental and social factors.
How many hours of sleep a newborn's body needs.
Infants up to six months should sleep 18 to 20 hours a day. After six months, babies should sleep for up to 15 hours.
How many hours of sleep a baby needs.
At 10, you sleep an average of 11 hours.
How many hours of sleep an adult needs.
The hours of sleep are intended to decrease during adolescence until they settle at the recommended 7-8 hours for an adult.
How many hours of sleep are needed by more "mature" people.
After the age of 65, the need for sleep is reduced again. In fact, the elderly only need 5-6 hours of sleep a night.
How to sleep well
Fatigue can affect daily activities, mood and quality of life. Sleep is essential for the body because it represents a moment of rest and well-being. Many tips have already been seen in the article on how to sleep well.
There are some little daily rules to follow that can channel your mind and body to one relaxing routine and pleasant before going to bed. Sleep well it is very important and to improve the quality of sleep here are a series of rules to follow.
How to relax before bed, tips
# 1. Turn off your TV and computer at least 30 minutes before you decide to go to bed. Studies by the Karolinska Institute in Stockholm have shown that the brain remains stimulated after watching television or using a computer. For this reason that sleep becomes restless.
#2. Drink a cup of hot sugar-free milk: Hot drinks are soothing and calming.
# 3. Take a long hot bath or shower: the heat is relaxing and calming and helps relieve the stiffness of stressed muscles. It is advisable to use a lavender scented body wash or bubble bath: the scent of lavender is a scent that relaxes and helps promote sleep.
# 4. Get Into Comfortable Pajamas: Make sure you choose what's comfortable. Only put on pajamas when you're ready to sleep: pajamas are another way to signal that you're ready to sleep. It is not advisable to stay indoors with pajamas.
# 5. Sleeping in a comfortable bed, in a bedroom protected as much as possible from noise, at a correct room temperature.
# 6. Eat at regular times, avoiding large meals close to bedtime.
# 7. Do not drink caffeinated drinks or alcohol before bed and do not smoke.
# 8. Do physical activity regularly during the day, especially in the afternoon. Avoid physical activity in the evening.
# 9. Always go to bed at the same time. The ideal would be around 10.30pm.
# 10. Limit the consumption of coffee, too much chocolate, energy drinks and even smoking; these are stimulating substances that do not facilitate sleep.
Exercises to relax before bed
Sometimes it happens to everyoneBeing sleepyand not being able to sleep. In this context, relaxation exercises can be useful.
Many people just need to close their eyes, breathe deeply (deep breath) and view soothing images. Those who are wondering what to take to get to sleep earlier and sleep well, can try to help exercise with melatonin.
Below is a complete 4-step exercise to try to fall asleep more easily:
- Focus on the inner relaxation of the body.
- Place your right hand on the base of the nose and between the eyes.
- Now close your eyes and massage the area with the entire palm of your hand.
- Massage for a few minutes until you feel calm and relaxed.
Also try deep breathing with yoga exercises to relax before bed. Yoga breathing can help sleep a lot.
You may also be interested in:
- Sleep disturbances: causes and remedies
- Chronic insomnia: remedies
- Little sleep: consequences