I know you need a quick and effective solution to reduce stress and you don’t have time to spare.
How would you like to start by improving the quality of your rest?
Discover in this post how to enter a night of deep and quality sleep in a 100% natural way. Also, at the end of this post, I will share a place where you’ll get the best meditation courses and training. That will help you complement all healthy habits to combat insomnia.
You have probably ever felt any of these situations:
- it costs you to fall asleep because you don’t know how to relax your mind at night.
- You feel that you wake up tired despite having slept your hours.
- You feel blocked up, with a lack of mental clarity scattered during the morning.
- you have left baggy eyes because you are not well-rested.
- Are more irritable than usual and you get distracted by a fly.
- You think that you could be so much more productive.
Relax, you’re not the only one.
These are some of the messages I receive daily from people, like you, who are concerned about reducing their stress and resting better.
To get out of this situation you need to get quality rest to wake up full of vitality and optimism.
Because the real problem is that it is difficult for you to relax your mind when you go to bed, and this affects the fact that you are not producing the next day and that you feel in a bad mood.
If we add to that that on those days when you sleep badly your mind is thick, and you feel guilty for not performing at your best at work, the feeling is frustrating.
Improving the quality of your rest only depends on one person, of you.
Achieving relaxation and entering a deep sleep is not achieved by magic.
The key is to take the right action before going to sleep..
Since I know that you need to rest deeply to charge your batteries while you sleep, I have created this post where:
- You will learn how the internal clock in your brain works, what interrupts it and how to set it on time to rest deeply.
- You will discover the 9 secrets to enjoying a high-quality rest.
- You will understand the steps to prepare your body and mind to fall asleep.
- You will be able to relax your mind and body in 10 minutes.
Own your night rest, learn to relax before going to sleep, and discover how little by little the quality of your rest will be what you want.
How does your internal clockwork?
We all have an internal clock known as a circadian rhythm. This is responsible for various functions in our body, such as the quantity and quality of our sleep. Your internal clock, that is, the circadian rhythm, tells our cells what time it is so they know how to function.
If your internal clock is programmed correctly, you will sleep better and you will have more energy during the day.
One of the main factors that regulate our internal clock is light.
Photoreceptors in the eyes sense levels of light or darkness and relay the information to the suprachiasmatic nucleus located in the brain. The suprachiasmatic nucleus receives information on the amount of environmental light through the eyes and sends the information on the amount of light to the pineal gland. The pineal chemically regulates our sleep and wake cycles. Therefore, imagine the pineal as the internal clock of the brain.
When there is little light, the pineal gland receives this information and begins to secrete the hormone melatonin. Therefore, melatonin increases at night and prepares the body to carry out restful sleep during the hours of darkness, helping to fall asleep. If, for example, when the sun begins to go down and the amount of light decreases, we are exposed to the bright light of a mobile phone, we will produce less melatonin, and therefore, it will be more difficult for us to fall asleep.
There are many other hormones that depend on the circadian rhythm, therefore the following a habit of regular rest can help us to make our endocrine system (that is, the secretion and inhibition of certain hormones) work much better and thus enjoy better health. If we enjoy a restful rest we will help our body to regenerate while we sleep.
Each person has different rest needs. There are those who with 5 hours have enough to feel rested and there are those who need 9 hours to feel good. And it is possible that the same person needs a different number of hours depending on the time of year or the season that he is living.
We are going to talk briefly about the most important hormones that regulate your sleep: cortisol and melatonin.
Cortisol is the hormone that wakes us up in the morning. Cortisol production begins with sunrise, with its highest point at 9 in the morning. And it decreases throughout the day.
Once the sunlight goes down, and it gets dark, melatonin starts to be produced. This is the hormone that tells us it’s time to sleep.
As you can see, both hormones depend on light. But we are going to see that nowadays it is very easy to break our circadian rhythm.
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What interrupts your internal clock?
We are going to see two ways to interrupt our circadian rhythm:
Stress: all kinds of stress, whether physical, emotional, or mental,… will produce cortisol, preventing it from going down during the day as it should.
Artificial light or blue light: the light emitted by mobile phones, computers, televisions, and many lights confuse our bodies. This bright light, even if it does not reach the intensity of sunlight, tells our body that it is still daytime, and therefore the production of melatonin is postponed.
Remember that the circadian rhythm or your internal clock impacts the entire system of your body because it is the one that regulates how hormones rise and fall during the day.
How to set your internal clock on time to rest deeply?
Here I share 9 healthy habits to enjoy a high-quality rest.
1.- Light dinners: eating dinner two hours before going to sleep can be an option to have finished digestion when you go to bed. This will help you prepare your body for rest.
2.- Electronic devices turned off: the light from mobile phones or tablets can alter our circadian rhythm, so it may be a good option to turn them off half an hour or an hour before going to sleep to promote the production of the hormone melatonin and prepare ourselves for a restful sleep.
3.- Reduce the intake of stimulants: coffee, black tea, and sugar can be excitatory agents of the nervous system. Therefore, it may be an option to avoid them after a certain time in the afternoon.
4.- Relaxing herbal teas: there are many relaxing herbal teas that can become our allies on those days when we are a little nervous and anticipate that it will be difficult for us to fall asleep. Example: lemon balm, valerian, and passion flower. There are also prepared mixes ideal for these occasions. Let’s remember that sugar is exciting, therefore we can use stevia if we need to sweeten our delicious infusion.
5.- Relaxing bath: taking a few minutes to take a relaxing shower before going to sleep, or even a bath can help you relax your entire nervous system. In addition, you can use soaps with relaxing essential oils that further promote deep relaxation.
6.- Self-massages: massaging your feet and neck before going to sleep can help you release tension that you may have accumulated during the day. You can use relaxing essential oils that inspire good feelings to prepare you for rest.
7.- Positive visualization: taking 3 deep breaths and imagining a beautiful story full of positive and inspiring thoughts can help you connect with a state of well-being to relax more deeply. You can also visualize your awakening the next day, how you feel relaxed, full of vitality, enthusiastic, and full of illusion.
8.- A zen room: make sure that the television and radio are turned off so that they do not interfere with your sleep phases and you can enter deep and restful sleep. It is also important that you keep any electronic device such as a mobile phone away from your head so that its radiation does not affect you. Keep your room collected and clean, this will invite a much more pleasant relaxation.
9.- Gratitude: before going to sleep you can do a mental review of how your day has gone and realize all the goals you have managed to achieve I invite you to be aware of 3 things you have achieved today. And I invite you to thank yourself because they have been possible thanks to your ability to specify the objective and your ability to carry it out.
In addition, it can also help you:
Get out in the sun in the morning as soon as you can.
Try to wake up and go to sleep at the same time, even on the weekend.
Experts advise that if you do not fall asleep in approximately 30-45 minutes, it is favorable to get out of bed and even out of the room and do a relaxing or monotonous activity until you feel sleepy again.
Perform physical exercise, but not before bed.
Would you like to put these tips into practice to enjoy a much more restful rest? Each one of us has particular needs and it is good to give yourself permission to investigate and discover what your basic needs are to be happy and live a full life.
The steps to prepare your body and mind to fall asleep.
In the most recent of my mental relaxation classes in Spanish, we will work on a guided meditation to combat insomnia. It is a very easy relaxation practice to follow. What are you waiting for to start enjoying the benefits of relaxation to rest deeply?