6 ways to soothe the mind to help sleep well

The brain collects a lot of information during a long day. If during the day you have to worry, think a lot, high likelihood of sleep quality at night is affected. Here are some ways to ease the mind and sleep.

Turn off electronic devices

Blue light from phones, tablets disrupted the production of Melatonin hormone production, has the function of regulating the biological clock and sleep of the body. The habit of using phones and tablets before sleeping increases the feeling of restlessness, especially when reading through negative news. People should turn off the device at least an hour before sleeping, not putting TV in the bedroom.

Recording times of worry

Like arranging time to meet friends or entertainment, you can do the same thing when worried. Take 15-30 minutes a day (1-2 hours before bed) to write down worries and solutions. You can also list 3-5 incidents of the day to create a sense of joy and happiness, so that it can be better.

Relax before sleeping

At least 30 minutes before bed, you should do relaxing things like listening to light music or reading. Maintaining this habit regularly helps the mood to be comfortable, creating a biological rhythm for the brain to be about to sleep.

Practice breathing techniques 4-7-8

To fall asleep, the heart rate needs to be slowed down, air conditioning. Breathing technique like 4-7-8 is an effective way to achieve this goal. The practitioner inhale in 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds. Perform 5-7 times to support the heart rate slow and easy to fall asleep. You can also try mindfulness meditation to eliminate negative thoughts and help your mind are gentle.

Relax muscles

After lying down, relax each muscle, then each group of muscles from the toe to the head. This helps to focus on the muscles of the body instead of spending time thinking, thereby reducing stress.

Keep your sleep schedule regularly

Go to bed and wake up at the same time every day needed for sleep hygiene. Maintaining a regular sleep schedule also helps to adjust the biological clock and improve sleep quality. If you wake up in the middle of the night and have difficulty sleeping again, you should get out of bed and do something light like reading a book, returning to the bed when you feel sleepy. Try breathing techniques 4-7-8 or relax muscles to soothe the mind and body.