Child’s pose. For this, you sit on your heels, and with your arms out to the side, lower your body down over your knees, bringing your forehead down towards the floor. Standing bends. Lift your hands up above your head, stretching your spine and gently bend down, keeping your back straight. Jathara Parivrtti. Lie on your back with your arms out away from your body, palms down. Bend your legs and raise them so your hips and perpendicular to the floor. Lower your legs to right, bring them back up to the center, and then lower them to the left.
Having exposure to sunlight during the day will also help your body relax in the evening hours. Consider exercising during daylight hours to get a dose of sunlight. [17] X Research source
Write a list of what you have achieved during the day. Check off your achievements from a to-do list. These can be mundane, everyday tasks which are often the cause of most of our stress. Write down your thoughts in a diary or journal. [18] X Research source Write down your tasks for the next day so that they are not weighing on you in bed. [19] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Meditate for 15-30 minutes to clear your head. [20] X Expert Source James BrownMeditation Coach Expert Interview. 3 April 2019. For instance, you might try a meditation app—but avoid using your cell phone or scrolling on social media right before bed. [21] X Expert Source Jason Myerson, DPT, DMT, OCS, FAAOMPTPhysical Therapist & Certified Orthopedic Specialist Expert Interview. 15 April 2019.
A warm beach. A cool forest. Your childhood backyard.
Sudokus Crossword puzzles Reciting your favorite song backwards Naming all the authors whose last name begins with a certain letter, such as B
If you absolutely have to nap, be sure that you nap for less than 30 minutes and that you nap in the mid-afternoon while it is still light outside. Napping for too long or napping in the evening hours can disrupt your ability to relax at bedtime. [30] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Other ways to have a relaxing bedroom space include painting your room a calming color such as light blue or light gray, using lamps that create soft light, and using calming essential scents such as lavender oils or potpourri. Essential oils can help you sleep better.
