Meditation, listening to soft music, practicing yoga, walking at night, help the body relax, regulate mood, and sleep faster and better.
There are many ways to help improve and enhance sleep quality such as adjusting diet and controlling illness, in which managing emotions and reducing stress plays an equally important role. Relaxing the body promotes production of the hormone melatonin, regulating circadian cycles, while reducing levels of the stress hormone cortisol, supporting deep sleep. When stress is reduced, the mind can rest, eliminating disturbing thoughts, thereby making it easier to fall asleep.
Some of the following tips can help insomniacs relax, regulate their mind, and sleep well.
Light therapy Sometimes used in sleep treatment protocols. Exposure to light is how the body knows when to go to sleep and when to wake up. Adjust the yellow, dim light in the bedroom to create a quiet, gentle feeling, making it easier to fall asleep.
Aromatherapy Improve sleep quality and aromatherapy massage is as effective as breathing exercises. The scent from essential oils or scented candles has the effect of calming the nerves, reducing stress and promoting relaxation. People with insomnia can use essential oils to massage their head, neck, shoulders or soles of their feet in the evening for about 10-15 minutes to relax their muscles and support good sleep.
Diffusing essential oils in the bedroom can help improve sleep quality. Photos are generated by AI
Meditation can slow breathing, reduce stress hormone levels, relax the body and calm the mind. Before going to bed, you should choose a corner on the floor or bed, fold your legs and relax in a meditation position to help improve sleep.
Yoga Combining deep breathing can reduce joint stiffness, circulate blood and regulate breathing. From there, reducing symptoms of insomnia, managing stress based on mindfulness, brings positive benefits to sleep.
Hypnosis is a state in which a person is more focused, more alert, and more open to suggestions that can promote relaxation. This natural therapy contributes to reducing heart rate and blood pressure, regulating the mind.
Soothing music Reduces night waking and improves sleep quality. Listening to soft music or white noise regularly before bed is a way for the brain to set the biological clock, helping to fall asleep faster.
Walk in the evening Has a relaxing effect after a stressful working day, improves cardiovascular health. Because, when walking, the body has to work to transport oxygen and nutrients to the organs, helping to improve blood circulation.
Gentle walking after meals also promotes the body to produce endorphins – hormones that help improve mood and create a feeling of happiness, contributing to calming the nervous system, reducing anxiety and stress while reducing temperature, relaxing muscles, increasing melatonin production, making it easier to fall asleep and sleep deeper.