Do you almost never manage to fall asleep quickly? Do you stare at the ceiling for hours, feel restlessness in your body or keep brooding? Chances are that stress is a major cause. In fact, stress and poor sleep is a vicious cycle. The more stressed you are, the longer it takes you to fall asleep. And the shorter you sleep, the more susceptible you are to new stress. Therefore, in these blogs we share 4 tips for a good night's sleep. And it all starts with relaxation!
You can also think of relaxation as a panacea for a good night's sleep. It breaks the vicious circle of stress and poor sleep. By relaxation, however, we do not mean an evening of couch-hanging, drinks or a house full of bustle and sociability. That may temporarily distract you from your stress, but it doesn't actually relax your brain.
Falling asleep relaxed
So what are good ways to relax before you go to sleep? Here are 4 tips for a good night's sleep, to help you fall asleep quickly and sleep soundly.
1. Do relaxation exercises for stress or anxiety
Do you worry a lot or suffer from anxious thoughts when you lie in bed? Then relaxation exercises work well to calm yourself down. There are many different relaxation exercises for stress and anxiety, but the best ones for getting a good night's sleep, as far as we are concerned, are breathing exercises, listening to binaural beats and (sheep) counting.
In fact, your breathing and autonomic nervous system are closely connected. As soon as you start breathing deeply and slowly through your abdomen, you signal your parasympathetic nervous system to relax. This is the signal for your brain to go into recovery mode and helps you fall asleep quickly. Make your exhalation twice as long as your inhale for the best effect.
Another classic is the technique of (sheep) counting. This can work tremendously well, but many people drop out before they notice the effects. Therefore, start at the number 1000 and resolve to count all the way back to 0. In practice, chances are you will have fallen asleep before you get to a quarter. In about 5 minutes, that is!
In this blog you will find 4 meditation exercises to help you sleep!
2. Relax your muscles with yoga
Tense muscles are often a hallmark of stress (the fight-or-flight response in your body is then activated), and that keeps you from being able to fall asleep. By relaxing your muscles, you signal to your brain that the danger has passed and you can go to sleep peacefully.
Yoga is a very effective way to relax tense muscles. A few light exercises before bedtime is enough to calm your whole system.
Read how to relax with yoga here.
3. Improve your sleeping habits
Many people have an evening routine that makes it difficult for them to relax, which then makes it difficult for them to fall asleep. For example, many people have several lights on and watch television. But watching a flickering screen in artificial light disrupts the production of the sleep hormone melatonin and keeps the brain active. Because whether you're watching that critical talk show or that exciting movie, you're exposing your brain to all kinds of (negative) stimuli that it all has to process, right before you go to sleep.
Therefore, it is better to turn off the television and put away your phone a few hours before you go to sleep. Dim the lights (or light some cozy candles) and provide a quiet environment with as few distractions for your brain as possible. Once in bed, you can put on a sleep mask to avoid seeing any light at all. You can also use earplugs to avoid waking up to noises. Test what works best for you.
Could you use some inspiration? Check out a fine evening routine here.
4. Provide the right nutrients
Among tips for a good night's sleep, we obviously cannot forget the importance of good nutrients. Indeed, poor sleep is often a sign of an imbalance in the brain, and nutrients play an important role in creating it.
There are several nutrients with a calming effect, which are very effective for sleeping better because of this. There are also nutrients that stimulate the production of the sleep hormone melatonin or calm your nervous system.
Would you like to know which nutrients and supplements can perfectly support your lifestyle and promote a good night's sleep? Then request a personal supplement consultation with one of our therapists, so we can be very specific with you!