हिंदी
The key to controlling your nervous system is having a reliable morning and evening regimen. They give your day a structure that controls your emotions and keeps you steady and composed. Even though so many of us have trouble falling and staying asleep, sleep is one of the most underutilized but effective tools for healing. Your pre-bedtime routine has a significant impact on the thoughts that run through your mind while you sleep and how you feel the next morning. It can be challenging to switch off your mind when you’re anxious or agitated. You may relax, get better sleep, and get ready for the day the next day by practicing a regular nighttime ritual.
The following are five quick rituals that can help you relax at night and get a good night’s sleep:
1. Shut off all electronics and phones at least one hour before bed.
A game changer is putting your electronics and phone away at night. They can cause you to become sympathetic since they are highly psychologically stimulating, but they also emit blue light, which is much more dysregulating at night. It becomes more difficult to fall asleep because this throws off your circadian cycle and tricks your body into believing it’s sunlight. If you utilize your alarm, you can also put your phone in airplane mode while you sleep. This will prevent you from seeing the notifications when you wake up and turn off your alarm.
2. Drink a cup of soothing tea.
Generally speaking, the warmth of most herbal teas will have a calming impact on your mind. Lavender and chamomile tea are excellent night teas since both herbs have a special action on tension and anxiety, calming the nervous system. Your body and brain will receive signals from this practice that it is time to sleep because it is nighttime.
3. Try meditation
Even five minutes of meditation before bed is tremendously relaxing and centered. Not only does it help us fall asleep more easily by calming the nervous system, but it also aids in clearing the mind of the day’s events so that it is more tranquil and clear for a restful night’s sleep.
4. Calming Asana
Another lovely method for calming the nervous system before bed is gentle exercise. Even 2-3 minutes in a supported forward fold, a few minutes of legs up the wall, and a reclining or supported butterfly posture will help release any trapped lymph and energy as well as put us in a parasympathetic state that facilitates sleep.
5. Write and read
When you have anything on your mind that has to be expressed, keeping a journal is the most beneficial method. Additionally, if you spend 10-15 minutes reading a good book before bed, your nervous system will feel relaxed and prepared for sleep.
