I am sure that few of us manage to stay asleep quickly, once thrown on the bed. Lack of sleep is mostly due to stress. The saddest thing is that if we do not stop in time, this situation can become a vicious cycle that prevent us from sleeping as we really need.
Today it is common to experience stress or concerns, due to the recharged agent modern activities. This leaves no sleep properly or get adequate rest. Far more often than we would like, we have trouble sleeping because we are worried and anxious, participating in activities, walks, meetings, sometimes unenjoyable. The fact of not getting enough sleep makes us lift stressed the next day, and ended the day on a never-ending circle.
Here we bring something that could help you. We have collected 8 Simple but effective exercises that will help you relax and tune quickly with sleep.
1. Legs up.
Lie on your back facing the wall at a distance, so you can stretch your legs and lean against the wall. Lift your legs so that your heels and knees are at the same level. If you find it difficult to keep your feet in this position, try to move away from the wall a little. Place your hands, palms up. Breathe deeply and evenly. Stay in this position for about 2 minutes.
2. Pose Child
To do this you need to sit on your heels. The lower body forward putting the forehead on the bed. Lay the chest on his knees, his hands pulling forward. Breathe evenly. Stay in this position for 2-3 minutes.
3. Pose “Goddess”.
Lie on your back, feet together, knees wide open. Hands should be in a comfortable position, with your palms facing up. Stay in this position for about three minutes, breathing slowly.
4. Sitting side.
Sit on the bed, his legs aside. Breathe deeply and exhale slowly. Put your left hand to the back right hand on the left knee. You must twist or turn your head back slightly. After a couple of minutes in that position, slowly turn to the starting position and repeat the same movement in the opposite direction.
5. With face down and legs spread.
Sit with your legs apart. Place a pillow in front of you. Take a deep breath, stretch the body and then as you exhale slowly lower your head to the pillow, pulling your hands forward. Do this for about two minutes.
6. Lying back.
Lying on your back, bend your knees. The feet should be open to shoulder width. Slowly lift your lower abdomen, slowly until you feel vertebra by vertebra. The pelvis should be level with the shoulders until the chest touches the chin. Being in this position and do 10 breaths, then slowly return to starting position. Rest a moment, then repeat three times since the beginning.
7. Lying to the body side.
Lying on your back, bend your knees together and slowly tilt the legs in one direction or another. You can keep your knees and stretch them.
8. Position Savasana
With this position probably already’ll be totally relaxed, you will end only with sleep. It is convenient lie on your back, with your legs slightly apart, place your hands at your sides, palms up. Keep the spine and head in a straight line. Gradually relax each muscle in your body, from the feet to the crown. Focus on a quiet and measured breathing through the nose.