How to relax your brain before bed so you can get enough sleep. Ten ways to sleep under stress

Many people's sleep at night is disturbed for one simple reason - the body and mind refuse to relax and switch to rest. The consequence of this condition is insomnia, fatigue in the morning, decreased ability to work during the day, and even depression. This problem can be solved by following simple rules aimed at relaxation. They will help you wake up refreshed and full of energy every day.

Relaxation for the body

The modern pace of life can negatively affect our psychological and physical health. If you don't know how to relax before bed, then these simple rules created especially for you. With the help of relaxation, you can normalize your night's rest and make it better in just a few weeks.

Let's consider what will help our body tune in to sound, restorative sleep.

Physical exercise.

Tiring your body will help you sleep better in the evening. Sports should be part of the daily routine - an adult should devote physical activity at least 30 minutes a day to keep yourself fit and rest well at night.

However, keep in mind that you need to set aside the first half of the day for exercise or going to the gym; muscle loads excite the nervous system, so it’s best to avoid them in the evening.

Breathing practices.

Relaxing breathing practices help you fall asleep quickly and take your mind off worries. Before you begin the exercise, you need to lie in bed so that you are as comfortable as possible. We inhale through the nose and exhale through the mouth.

First, take a deep and slow breath, try at this time to imagine how the air passes through all the respiratory tracts, filling every cell with oxygen. At the highest point of inhalation, pay attention to all your muscles, try to understand which ones are tense, and relax them as much as possible. Then exhale slowly, making sure that the length of your inhalations and exhalations is approximately the same.

Progressive muscle relaxation.

This technique will be useful for those who suffer from constant muscle tension and do not know how to calm down before bed. The technique is quite simple and involves you learning to find mutual understanding with your body.

Before performing, lie down in bed on your back, you should be comfortable. We close our eyes and begin to strain all muscle groups in turn, starting with the legs, moving up. We hold each group in a tense state for 5-6 seconds, after which we relax and move on to the next group. During the exercise, breathing should be measured and calm; there is no need to hold it.

After working out your whole body, you will notice how your muscles have relaxed and your mind has cleared, you will be able to quickly fall asleep and sleep soundly until the morning.

Massage.

A light massage will relieve tension and give you peace and tranquility. It is advisable that your partner do it for you, but if this is not possible, you can use self-massage. You should start from the lower part of the body, smoothly moving upward. The muscles of the neck and shoulders need to be given as much attention as possible, since they are the ones that strain the most during the day.

If you use a special massage oil, choose soothing scents (melissa, chamomile, lavender, vanilla).

Proper food before bed.

We often return home quite late, have a big dinner, and then wonder why we can’t sleep. It's very simple: our digestive system cannot “turn off” because we have overloaded it, it sends signals to the brain, and this prevents normal sleep.

Have a light and light dinner 2-3 hours before bedtime. healthy products If you really want to eat before bed, drink half a glass of low-fat kefir. This way you can get rid of problems falling asleep and even mosquitoes at night.

Relaxation for the mind

Relieving muscle tension - quite important aspect for a good night's sleep, but the mind must also be prepared for a night's rest.

In order to “disconnect” from household and work alarms, you need to use simple tips. By relaxing, you can quickly immerse yourself in the arms of Morpheus, get a good night's sleep and protect your nervous system from stress.

Let's take a closer look at practices aimed at stabilizing the psyche.

Visualization in detail.

Psychologists recommend this calming training to both adults and children. It helps to completely isolate yourself from problems, tune in to the positive, provides quick relaxation before bed and calms the nervous system.

Before performing visualization, we take the most comfortable position in bed. Next, we think about a place on the planet that we really want to visit, or where we have already been. We try to imagine it in the smallest detail, recreating the details in our brain, down to the rustles and smells. It is desirable that this be a picturesque corner. At first, disturbing thoughts may distract you from your activity, but only when you catch yourself that you have “fell out” of visualization, return to it again.

At first you will not be able to completely abstract yourself from everyday troubles, but if you work on yourself, then after a few weeks you will be able to mentally transport yourself to the most interesting places on the planet.

Let's put our thoughts in order.

We often worry that we won't have time or forget to do something. Anxious thoughts tend to pop up in your mind just before you go to sleep. In order not to be distracted by worries, you need to make a list of planned tasks every day. In the evening before going to bed, cross out what you managed to accomplish and make a new list for tomorrow. This way you can “unload” your mind.

If you are worried about some more important problems, write them down in a diary - by transferring your experiences to paper, you will free your mind from them.

We learn to “switch off” in time.

Often we cannot sleep, even if we are very tired. Insomnia occurs due to mental overstrain, which is why people who work late into the night on complex projects have trouble getting enough sleep.

To teach your consciousness to “switch off” in time, you need to completely leave all work an hour before the night’s rest, you shouldn’t think about it either, convince yourself that in the morning you will take care of everything, and now is the time allotted for relaxation.

Create a calming environment in the bedroom.

First of all, start using your bedroom only for its intended purpose, stop watching TV in it, playing on the computer, reading newspapers, eating and doing other things. Your brain needs to understand that this room is special and you need to rest in it. A comfortable temperature for sleeping is 17-20° C, try to maintain it all night, if possible, open the window for ventilation.

Choose a quality comfortable mattress, pillow, bed linen and pajamas, nothing should cause you discomfort. Use blackout curtains to avoid light pollution, and close the door to your room to prevent noise from disturbing your rest.

You can listen to quiet classical music before going to bed; this also helps some people fall asleep.

Create a bedtime ritual.

Our brain is a unique system; it can create associative connections with certain actions. We can use this for evening relaxation. Create a ritual for yourself in preparation for a night's rest. This may include taking a shower or bath, applying cosmetics, brushing your teeth, and other routine activities. However, they must be performed in the same sequence every day. After a few weeks, you will be surprised to notice how quickly your mind switches to rest after performing the preparatory ritual.

Let's sum it up

Both our body and mind need to be relaxed before going to bed. Simple and easy-to-follow relaxation rules will help completely eliminate problems with falling asleep and quality of night's rest.

If you calm down properly every evening, you can not only get a good night's sleep, but also strengthen your psyche.

Follow the advice of experts and restore your strength while you sleep. With prolonged exposure to a stressful situation, nervous excitability increases. When a person goes to bed, he begins to be tormented by anxious thoughts. Insomnia (insomnia) gradually develops. To prevent the consequences of chronic sleep deprivation, you need to learn how to calm down before bed and fall asleep. Advice from psychotherapists, relaxation methods and herbal remedies will help. For severe mental disorders

you cannot do without medications and the help of a specialist. Doctors prescribe medications based on the patient’s condition.

Stress causes disruptions in the sleep-wake cycle. A person simply cannot sleep, thinking about the events that happened during the day. Gradually, the signs of insomnia worsen the situation. Nervous tension increases due to lack of sleep, which leads to irritability and emotional depression.

It is important to know! With a serious mental disorder, people regularly wake up in the middle of the night, as if after a nightmare. It becomes difficult to wake up in the morning and the feeling of weakness persists throughout the day. The body begins to wear out, which is fraught with complications.

Classification

Insomnia can last for weeks or months, occur sporadically or be a constant problem. Each species has its own characteristics.

There are 3 main forms of sleep disorders:
Short-term insomnia occurs against the background of being in a serious stressful situation caused by the death of a relative, divorce or dismissal. The patient will be able to sleep peacefully only with time. It takes from several weeks to 2-3 months or more to get used to.
Chronic insomnia lasts more than 30 days. Prolonged sleep disorder occurs due to severe mental disorders. Treatment should be carried out under the supervision of a physician. The problem may not go away on its own.

Clinical presentation and causative factors

Insomnia is manifested by prolonged falling asleep. With constant exposure to stress, the clinical picture becomes more pronounced.

Against the background of chronic lack of sleep, the patient begins to be bothered by the following symptoms:

Insomnia manifests itself in each person to varying degrees, depending on the nature and severity of sleep deprivation. To get rid of the problem, you will need to eliminate the irritant and apply relaxation techniques. It is worth focusing on the following list of reasons for the development of neuroses:

difficulties at work;
dismissal;
death of loved ones;
long course of the disease;
disability;
problems in personal life;
constant overloads.

Insomnia against the background of nervous overexcitation is typical not only for adults, but also for newborns.

It is important to know! The baby may be afraid of something or experience stress due to teething. A school-age child is overloaded at school and in sports clubs. The situation is aggravated by hormonal surges characteristic of puberty.

Treatment methods

The essence of treating insomnia caused by stress is to get rid of the irritants. We are talking about taking sedatives, using relaxation techniques and following the recommendations of specialists.

You can see how to relax in bed before going to bed in the following list:

take medications with a sedative effect;
use folk recipes;
apply relaxation techniques;
familiarize yourself with the algorithm for proper preparation for bed.

Advice! In difficult situations, you should consult a psychotherapist and somnologist. Doctors will help establish the sleep-wake cycle and eliminate the causative factor.

Drug therapy

The doctor prescribes medications based on the examination results and disturbing symptoms. Experts prohibit self-medication, as this can aggravate the condition and increase the likelihood of adverse reactions. Relaxation before bed occurs when taking the following groups of medications:

antidepressants;
nootropics;
tranquilizers;
neuroleptics.

If a child cannot calm down before bed, then it is worth using herbal-based products. Chamomile decoction is suitable for babies up to 2 months. Homeopathic medicines help children over 1 year of age to fall asleep well. Before taking, be sure to consult with your pediatrician.

Application of herbal medicine

Products based on St. John's wort, lemon balm, mint, motherwort, valerian and other herbs with a sedative effect soothe and allow you to fall asleep quickly. It is necessary to cook strictly according to the recipe. The following forms of medication are suitable for treating insomnia caused by stress:

Form	Cooking method
Tea	2 tsp. pour the crushed raw materials into a glass of boiling water. Leave for 10 minutes.
Infusion	Pour the crushed leaves and buds into boiling water. The ratio of raw materials and water is 1:10. Wait 15-20 minutes.
Decoction	Cook the roots and stems in a small window until boiling. The proportions are similar to the previous recipe. Let cool. Remove the raw materials from the broth.
Tincture	Pour the buds and leaves with alcohol in a ratio of 1:5. Leave to infuse in a dark place. After 10 days, strain.

The duration of the course of therapy varies depending on the chosen prescription and the severity of the psycho-emotional disorder.

Attention! If an allergic reaction is detected, you must stop treatment and consult a doctor.

Relaxation techniques

Relaxation techniques will help you stop being nervous. Their essence is to calm down nervous system and muscle tissue. The likelihood of harm to health is reduced to a minimum. Scroll useful techniques that allow you to fall asleep as quickly as possible is given in the table:

Relaxation method	Description
Moderate physical activity	Feeling slightly tired allows you to fall asleep faster. You need to devote at least half an hour a day to sports. It is advisable to exercise at lunchtime so as not to overload the body before resting. In the evening, you can spend 15-20 minutes relaxing your muscles with yoga asanas.
Breathing exercises	Lying on the bed, take a deep breath through your nose. Then exhale slowly through your mouth. Breathing should be smooth and muscle tissue should be relaxed. Repeat the exercise for 4-5 minutes.
Relaxing massage	The muscles and mind are perfectly relaxed after a massage. If there is no partner who can help, then self-massage techniques are suitable for home conditions. Particular attention should be paid to the collar area. Improve the effect of aroma oil.
Muscle relaxation technique	In a lying position, it is necessary to alternately strain different muscle groups. You need to spend 5-6 seconds on each approach. Breathing should remain calm. At correct execution clear your brain of anxious thoughts and relax your body.
Taking a bath	A bath will help you stop worrying. The water temperature should be between 37 and 40°. Additionally, you should use aromatic oil or sea salt. It is better to carry out the procedure in the evening.
Reading	While reading an interesting book, the nervous system calms down. It is only important not to get too carried away with the process, so as not to overload your eyes and have time to relax.
Impact of music	To relieve nervous tension, somnologists advise listening to relaxing melodies or sounds of nature. Unbeknownst to yourself, the person will begin to fall asleep.

The therapist’s word is key in matters related to stress relief. If we're talking about about severe mental trauma, then relaxation techniques alone may not be enough. Doctors advise combining generally accepted methods of relaxation with special techniques:

Methodology	Description
Forgiving others and yourself	Get rid of unnecessary thoughts from your head. Try to let go of resentment towards others and yourself for the wrongdoings you have committed. Repeat the action several times.
Freeing your mind	Close eyes. Try to clear your head. It will help to compare thoughts with clouds dispersed by the wind. The awareness of mind control must remain in the head.
Visualization	Sit comfortably on the bed. Remember a good memory or imagine something pleasant.
Meditation	Lie down and clear your mind of extraneous thoughts. Begin to monitor your breathing, focusing on the duration of inhalations and exhalations. Meditate for 15-20 minutes.

Proper preparation for bed

Insomnia caused by stress can be aggravated by eating heavy food at night, an uncomfortable bed, environmental irritants and other little things. Relaxation techniques and pills alone cannot solve the problem. Expert advice on proper preparation for bed will help:

take evening walks;
maintain a sleep-work schedule;
try not to overeat before bed;
take your last meal 2-3 hours before rest;
create a dark and quiet environment in the room;
avoid visual stress before bedtime;
perform evening rituals (drink tea, read a book, take a bath);
Make sure the bedroom is well ventilated.

From this article you will learn:

Is it possible to ensure good sleep through deep relaxation?

How to achieve complete body relaxation before bed

How your bedroom environment affects your relaxation before bed

What techniques can you use to achieve complete relaxation of the mind before bed?

Which aromatic oils promote complete and deep relaxation before bed?

Many people have difficulty falling asleep. As a rule, this happens after a busy day, unexpected news (both good and bad), when all sorts of thoughts creep into your head and do not allow your body and mind to switch to rest. In order not to resort to sleeping pills in such cases, we will tell you about simple, healthy and natural rules that are aimed at relaxing before bed.

The modern pace of life keeps almost every person in constant tension. Often, daily worries, problems, hassles, responsibilities and demands do not go away even at night. Rest not only does not bring satisfaction, but also does not restore strength.

How to relax and get rid of anxious thoughts before bed? How to learn to get enough sleep? In this article we will try to answer these and many other questions related to sleep and relaxation before it.

Physical exercise.

Feeling slightly tired after exercising will help you fall asleep faster. Do physical activity at least half an hour a day. Just keep in mind that it is better to exercise at lunchtime, as sport stimulates the nervous system. In the evening, you can spend 15-20 minutes stretching. Yoga is also aimed at relaxing muscles before bed.

Breathing practices.

A good way to relax before bed is through various meditation techniques and breathing practices. It is very important to monitor your breathing. It should be deep, calm and even. Try to breathe out all the negative feelings and emotions accumulated during the day through your mouth. Inhale through your nose, using your belly, as if you are drawing in positive and relaxed energy.

Progressive muscle relaxation.

This technique is quite simple and consists of consistently tensing and relaxing the muscles, starting from the hands, moving to the head and down to the legs. It helps relieve mental stress, get rid of different thoughts and set yourself up for a healthy and restful sleep.

Before you begin this technique, you need to lie down in bed on your back. Close your eyes and begin to tense all muscle groups one by one. Watch your breathing while doing the exercise. It should be measured and calm. You need to breathe through your nose. Place one hand on your stomach and the other on your chest. During inhalation and exhalation, only the diaphragm should contract.

Imagine how the air fills your lungs and leaves your lungs as you exhale, leaving your body along with your thoughts. After you've worked your entire body, you'll feel your muscles relax and your mind clear. Thanks to this, you will be able to fall asleep faster and sleep soundly until the morning.

Massage.

A light massage before bed promotes complete relaxation, tranquility, and relief of physical and emotional stress. It is advisable that your partner do it for you, but if this is not possible, you can purchase a compact massager.

You should start from the lower part of the body, smoothly moving upward. It is necessary to pay more attention to the neck and shoulders, because most often they are under tension, and by the evening they are where you feel discomfort. If desired, it is possible to use various oils for massage.

The human biosystem is capable of doing only one thing that is important for health well, and not several at once. Sleep and food are equal natural needs. Digestive system cannot “disconnect” because it has been downloaded. It sends signals to the brain, which prevents normal sleep. The stomach should not be overloaded with large meals at night. It should be easily digestible and low in calories. You can drink half a glass of unsweetened yogurt, low-fat milk or kefir.

Photographing the aura and energy centers (chakras)

Analysis of the aura glow will help you understand the causes of many problems related to health, emotional state, communication with other people, understanding yourself and your inner world

Certified Color Therapist
(International Academy of Color Therapy ASIACT, UK).

You will receive a detailed explanation regarding the individual characteristics of your aura. Our master will determine the level of energy in each chakra and in the entire energy system as a whole. According to the data determined by the auro-sensor, you will learn about how the energies of Mind, Body and Spirit are distributed in your life and much more.

Find out more

Throw unnecessary thoughts out of your head, free your mind to relax and start resting.

Ventilate your bedroom well before going to bed.

Do some stretching exercises, such as yoga. Yoga before bed is about relaxing the body and mind.

To relieve nervous tension, listen to relaxing music. These can be sounds of nature, calm classical compositions or jazz. Unbeknownst to you, you will begin to fall asleep.

Avoid visual strain. Try not to use electronic gadgets, watch TV, or listen to uplifting music at least an hour before bedtime.

Use relaxing essential oils. You can add them to your bath, rub a few drops into your skin before showering, or drop them into a cup of warm water, which you then place by your bed.

Get a relaxing massage.

Accept hot bath with pleasant aromas or infusions of soothing herbs.

Relaxing music is the first most common remedy that a person intuitively resorts to in order to relieve stress or get distracted. It will help you fall asleep and free your mind from the hustle and bustle.

Warnings:

If you can't sleep, don't force yourself to do it. Use the techniques described in the article, they will help you relax and fall asleep.

If you have sleep disorders that you cannot cope with at home, contact a specialist.

If you need to wake up by a certain time, set an alarm so you can sleep peacefully.

You should not use tealights if you have a humidifier on.

You will learn about some of the above methods in more detail below.

Any tension prevents energy from circulating freely throughout the body.

Relieving muscle tension is quite important for relaxation and good sleep, but your mind also needs to be prepared for a night's rest. A calm person is full of strength and life.

Let's take a closer look at some practices aimed at relaxing the body and mind before bed.

Visualization in detail.

This calming training helps you completely isolate yourself from problems, tune in to the positive, provides quick relaxation before bed and normalizes the nervous system. Before performing visualization, get into the most comfortable position in bed.

The essence of this technique is quite simple. Create in your head an image of a quiet and peaceful place that you really want to visit or where you have already been. Try to visualize it for yourself vividly and in detail, right down to the rustles and smells. The smallest details matter. There are no strict guidelines regarding the plot. Only those emotions that overwhelm a person at this moment matter.

Try to move into an imaginary world, become a part of it and feel safe there. When completely immersed, your brain will no longer perceive the difference between what you imagine and what you actually see. A feeling of happiness and peace will fill your soul and free you from the worries and worries accumulated during the day. At first, worries may distract you from your activity, but if you catch yourself “falling out” of visualization, return to it again.

Let's put our thoughts in order.

Anxious thoughts tend to pop up in your mind just before you go to sleep. However, they may not necessarily be provoked by unpleasant events. Even with good news, sometimes we cannot fall asleep and relax for a long time. Write down all your experiences, emotions or worries . If you can't relax because you're worried you'll forget to do something the next day, write down what's bothering you. If you still have anxious thoughts, remind yourself that you have recorded everything and can return to solving these problems tomorrow.

We learn to “switch off” in time.

Sometimes, lying in bed, it is difficult to calm the mind. The brain randomly jumps to different problems that we could potentially solve. Because of this, we cannot sleep, even if we are very tired.

Let it become a habit for you to completely leave all work an hour before bed, and try to think less about it. Put all your work and thoughts aside until the morning.

Create a calming environment in the bedroom.

Use the bedroom only for its intended purpose. Don’t watch TV in it, don’t play on the computer, don’t eat, etc. Your brain should form direct associations with the fact that the bedroom is a dream. Before you lie down, ventilate the room a little. The temperature in it for a comfortable sleep should be in the range from +16 °C to +21 °C.

The mattress should not be too hard, but not too soft. It is recommended to turn it over and shake it about once a month to evenly distribute the filler. The room should be dark, so thick curtains will come in handy. Close the bedroom door and turn off electrical appliances that make even the slightest noise, so that no one or nothing disturbs your relaxation and sleep.

Create a bedtime ritual.

Creating rituals before falling asleep establishes a clear connection between certain activities and sleep. This could be reading, taking a shower or bath, applying cosmetics, and other activities. After a few weeks of regularly performing the relaxation ritual, your body will perceive these manipulations as a signal to sleep, and you will do it automatically.

Meditation technique before bed for deep relaxation

Meditative techniques before bedtime benefit both the body (helping it relax) and the spiritual state of a person, bringing the psyche into balance, relieving all accumulated negativity, so that in the morning you can start a new day with a clean slate, emotionally and physically.

Various practices, in addition to the evening time, can be performed at any other time: during lunch break, in the morning, during a trip, on the way to work, etc. You can simply close your eyes, relax and concentrate on the sounds and voice. In order to achieve a peaceful state, 5-15 minutes are enough.

Meditation before bed is a relaxation that will help you stop the flow of thoughts that prevent you from falling asleep normally, get rid of obsessive experiences, eliminate anxiety and unnecessary fuss, and also restore the strength spent during the day. The most important thing that needs to be done for relaxation to occur is to take a comfortable body position before starting to perform the technique and find a space and time when no one will be distracted.

For meditation to be successful and produce tangible results, you should prepare for it correctly. And we are not talking about some complex rituals and ceremonies that require special preparation and special knowledge.

You only need to follow a few recommendations:

An hour before bedtime, try to avoid active activities, serious and emotional conversations, and loud noises. Avoid eating foods and drinks that contain caffeine.

It is better to plan your household chores in such a way that after meditation you still have some time not to go to bed, but to spend it alone with yourself in peace and quiet.

Be sure to ventilate the bedroom before going to bed or even sleep with the window open. Fresh air should always circulate in the room.

Choose loose-fitting clothes made from natural fabrics (cotton or linen). It is better to avoid synthetics and tight-fitting outfits - they can cause inconvenience and distract from the main process.

For complete relaxation during meditation, use various essential oils (you will learn about options for relaxation below). The main way to use them is by spraying to create an additional atmosphere that sets the mood for relaxation.

Take a comfortable position and breathe calmly. Close your eyes and take as deep a breath as possible, then exhale completely and hold your breath for two seconds until there is no more air left. Again, repeat taking a deep breath and then exhaling while stopping your breathing.

The technique is performed within 20 minutes. It helps you relax, take your mind off your thoughts, concentrate on your breathing and calm down.

Essentially, meditation is the best way relaxation for good sleep, which will help free the brain from the information accumulated during the day.

If you want to relieve the stress that has accumulated during the working day, then you should listen to calm music for relaxation, which promotes relaxation and rest. The moderate tempo and rhythm of the melody will allow you to disconnect from mental experiences and have a calming effect.

There is even special music for sleep. For example, British composer Max Richter wrote an eight-hour lullaby called Sleep, which is intended to be listened to while sleeping. The quiet sounds of nature, the chirping of birds, the sound of the sea surf, the murmur of a mountain river, the rustling of leaves, etc. will also help you relax. There are whole selections that promote relaxation and comfortable falling asleep.

Audio meditation is best done before bed. It will allow you to fall asleep faster and feel a surge of strength and energy in the morning. You can do the practice sitting, half-sitting or lying on your back, the main thing is that you feel comfortable.

It is necessary to monitor your breathing and perform the following exercises to help achieve complete relaxation:

Take a deep breath.

Then exhale slowly, taking in air through your nose.

Meditate for at least 20 minutes.

Thanks to this practice, slight hyperventilation of the lungs is produced, carbon dioxide is eliminated, which in turn creates more complete relaxation of the whole body, and the body thus prepares for sleep.

Visualization is another technique that promotes relaxation. You will be freed from all accumulated negative emotions, fears, thoughts, memories, pain, grievances, disappointments and filled with new positive feelings - love, joy and happiness.

Imagine that dawn is approaching, and you are lying in a boat that is floating on its own. She sways weakly on the waves, you hear the splash of water. Birds are flying above you in the sky. Gradually the sounds fade away and you fall asleep.

Among the meditative techniques that promote relaxation, there is another one that is no less effective.

This technique is performed as follows:

Take a position that is comfortable for you, close your eyes and begin to relax every part of your body.

Wait until your breathing becomes even and calm.

When you reach a state of complete relaxation, imagine that you are looking down at yourself, associating yourself with a cloud.

The cloud floats, gradually connecting with neighboring clouds and dissolving into them.

If you fully engage in this associative process, you will soon reach a state of complete relaxation that will imperceptibly put you to sleep.

Relaxation before bed with the help of audio meditation helps normalize biorhythms, get out of depressive and apathetic states, and strengthen the nervous system. The practice will comfortably and quietly immerse you in a state of relaxation and peace, sweet slumber and tranquility. You will fall asleep easily.

Every person experiences sleep disturbance at least once. Insomnia can be the result of overwork, strong emotions, a sedentary lifestyle, poor diet and daily routine, weakness of the nervous system, diseases and other external and internal factors. Aromatherapy is effective method stress control and can be used to reduce feelings of anxiety and restlessness, as well as promote deep relaxation and insomnia.

You shouldn't experiment. Any essential oil should be used with caution and first tested by dropping it on the inner bend of the elbow and assessing the reaction after a day. For a scent to help, you must like it.

Essential oils for sleep are used in three ways: through the sense of smell, topically, or orally.

Aromas have a beneficial effect on the nervous system. A particular scent can affect heart rate, hormone production, regulate blood pressure, enhance concentration, or relax the body.

Aromatherapy methods:

Inhalations.

Aromatic bath.

Addition to humidifiers.

Aroma lamps.

Spraying using a diffuser.

Adding to cosmetics, masks, etc.

Aroma pendants or medallions.

Adding to massage oil.

The most effective aromas that promote relaxation include the following:

Lavender.

The aroma of lavender is considered an effective calming agent. Hippocrates also said that “lavender warms the brain, tired from years of living,” and herbalist John Parkinson believed that it was a remedy for all diseases of the head and brain. Botanical name: Lavandula Angustifolia.

Lavender essential oil calms the nervous system, relieves emotional and muscle tension, helps fight stress, eliminates insomnia and is great for relaxation. It has been scientifically proven that this plant affects the areas of the brain that are responsible for drowsiness.

Orange.

Botanists know it as Citrus sinensis. Its smell is called the aroma of the sun.

Orange oil and natural ingredients perfectly relax, soothe, relieve stress and disappointment, restore vitality body.

Ylang-ylang.

Cananga odorata, which means "flower of flowers". Its wonderful, exotic scent has calming properties, is an antidepressant and an aphrodisiac. Ylang-ylang essential oil improves sleep, eliminates anxiety and night terrors, especially in children, and also helps balance hormonal levels.

Incense.

For us, the word “incense” is strongly associated with the church and Christian rituals. It is mentioned in the Bible as one of the gifts the Magi gave to the baby Jesus. Botanical name Boswellia Carterii.

The smoke of incense contains incensol acetate, which relieves depression and promotes a state of peace and inner well-being. Incense provides a relaxing atmosphere. Calm energy helps bring the mind and soul into balance and restore lost harmony.

Marjoram.

Known as Origanum Marjorana. Marjoram oil improves sleep quality, eliminates insomnia, and maintains a balanced nervous system.

The rich composition of its components has a sedative, relaxing and anti-stress effect.

Melissa.

Melissa essential oil brings inner peace, suppresses melancholy and depression. In addition, it perfectly calms the nervous system and allows you to get rid of annoying thoughts.

Its unique properties were glorified by the ancient Greek scientist Paracelsus, calling lemon balm the “elixir of life.”

In addition, the product is recommended for intellectual workers, as it improves brain function, promotes learning and memory processes, and increases concentration. Melissa oil can bring incredible benefits to nervous and restless people. It allows you to relax, feel protected and alive.

Aromatic oil blends for relaxation:

jasmine – two drops, vetiver, lime, incense – six drops each;

lavender – four drops, lemon balm – one drop, chamomile – three drops;

rose, ylang-ylang, lavender - two drops each.

For better effect and comprehensive treatment, you can create your own recipes by combining several essential oils. Almost all scents go well together and can be used in mixtures. Experiment and find the optimal composition for yourself. However, it is better not to mix more than four essential oils.

Such compositions can be used for massage, for baths, and for aromatizing the air. Apply a little to your temples and forehead before going to bed, drop a drop on the corners of your pillow, or place a cotton wool soaked in the mixture at your head.

Now let's look at the topic of aroma massage for relaxation.

Regular relaxation using essential oils will help improve the condition of the nervous system and normalize sleep. After such a massage, the body usually relaxes, calmness and drowsiness sets in.

Take a shower before the procedure. After it, it is better not to wash for 8–12 hours in order to prolong the healing effects of the components of essential oils on the body.

Aroma massage not only helps to cope with insomnia, but is also a good rejuvenating procedure.

It is better to prepare the essential composition in advance and store it for no more than 7 days in a tightly closed glass bottle away from light, preferably in the refrigerator.

A bath with essential oils. To do this, take water and add a couple of drops of your chosen product, after mixing it with an emulsifier (2-3 tbsp. table or sea salt, 1 tbsp. honey, 100-200 ml of cream or kefir or 1 tbsp. red wine). Light the candles, turn on some nice music. Good health and mood are guaranteed to you.

Magical or spiritual practice is extremely personal experience. When you practice, you are alone with the mysterious, and even from group ceremonies, each participant takes away something different.

For those who seek to practically apply their knowledge of magic and mysticism, “Witch's Happiness” will have everything they need. When compiling our huge catalog of products for practical magic, we took into account how different the approaches of different sorcerers can be.

Still haven't found what you need? 8-800-333-04-69. We are also always in touch on Facebook, Telegram, VK and WhatsApp.

"Witch's Happiness" - the magic begins here.

Introduction.

Relaxation before bed is different for each person. It all depends on habits, physiological and psychological characteristics, preferences. The basic methods and methods of relaxation are the same. I offer an overview of the main areas that promote good sleep and restoration of strength after working days.

Exercise and bath.

Physical exercises should be done 1-2 hours before bedtime. They should be calm, relaxing the muscles of the body. It's good to do some stretching exercises. After them, you feel pleasant muscle fatigue. One of the recommended complexes is as follows:
lie on the floor and relax;
raise straight legs one by one 10-15 cm from the floor and stay in this position for 10 seconds;
tense your pelvic muscles, relax after 10 seconds. Repeat 10 times;
clench your hands into fists, raise them 10-15 cm above the floor. Hold this with tension for 10 seconds, then lower and relax. Repeat 10 times;
fold your palms in front of your chest and press alternately, first with one hand, then with the other;
bend your back, trying to bring your shoulder blades together as closely as possible. Hold for 10 seconds, repeat 10 times;
raise your shoulders up as high as possible, hold for 10 seconds, relax;
tense your whole body for 10 seconds, relax. Repeat 10 times.

After exercise, it is recommended to take a hot bath or shower. Taking a bath can be combined with aromatherapy. To do this, add a few drops of aromatic oils or herbal decoction to the water. You can light candles and listen to pleasant, calm music. It is recommended to take a bath 45 minutes before bedtime.

Meditation and breathing exercises.

Meditation and breathing exercises can also be done by candlelight and pleasant music. Breathing should be deep and even. When exhaling, imagine that the bad energy accumulated during the day leaves the body along with the air. It is recommended to breathe “from the belly”, inhaling through the nose and exhaling through the mouth. During this exercise you need to think only about good and pleasant things. A candle flame and music will help you imagine beautiful pictures of nature and images.
The affirmation “I want to sleep!”, repeated by you before going to bed every day at the same time, will help you fall asleep without problems over time. The body will begin to perceive this phrase as a command to rest.

Relaxing massage.

Shia Tsu acupressure helps to relax and relieve tension from a tired body. To perform it correctly, you need to study the main points. A massage is performed with the fingertips with gradually increasing pressure on a certain area. You can ask your loved ones to help you massage or do it yourself:
*massage the neck and collar area;
*press the pads of your fingers;
*focused on soles and toes a large number of nerve endings;
*pain points on the top of the head will help relieve tension and pain.

Combing your hair with monotonous movements is also a way to relax before bed. Drink soothing herbal tea, make evening cosmetic procedures for rejuvenation and nutrition of the skin of the face and neck. It is recommended to lightly read books in the evening, have a pleasant conversation, or watch a good movie.

Relaxation in bed.

After you have made the bed, fluffed the pillows and are comfortable in bed, mentally relax your entire body. Starting from the head, go lower to the feet. Mentally imagine how your muscles relax, how a warm wave covers your entire body. Feel the coziness and comfort. Breathe deeply and evenly. Start counting from 100. When you finish, imagine something pleasant. This method will help you relax and fall asleep. When falling asleep, you can make a guess about what you want to dream about. They say that this way you can see prophetic dreams.

Conclusion.

Very often after work we quickly do household chores and simply fall on the bed from fatigue. However, you need to find and make time for your loved one. After water procedures or 10 minutes of meditation, you will fall into a deep and healthy sleep. If you take care of yourself in the evening, you will feel truly rested and invigorated in the morning.

Sweet dreams everyone!