If you desire a good night’s sleep, you must prepare for it. You need to wear the right pajamas, such as moisture-wicking pajamas, create an excellent sleeping environment with cool bedding, avoid screens before bed, and more. One task that should be on your to-do list before you turn off the lights is to complete several relaxation exercises.
The right relaxation exercises are designed to slow your heart rate, lower your blood pressure, and reduce muscle tension. They can also reduce your stress levels and clear your mind.
There are all types of relaxation techniques you can try that will improve your quality of sleep. Here are five to help you get started.
1. Progressive Muscle Relaxation
Progressive muscle relaxation is a popular exercise and simple to do as you lay in bed. Try to lay perfectly still and focus on one muscle group at a time. Tighten each group of muscles and then slowly relax them. Try to hold this tension for five to 10 seconds, relax for up to 30 seconds, and then repeat. Work through all of the muscles throughout your body.
2. Guided Meditation
Guided meditation can help you master the practice of slowing down your breathing, focusing on your body, and remaining calm. There are many guided meditation apps you can use if you are just beginning this practice or simply browse YouTube for more options.
3. Bedtime Yoga
Yoga is a terrific way to strengthen your muscles and improve your fitness. But, did you know that it can also help you sleep? Bedtime yoga is completing specific movements that will reduce your stress levels and help your body recognize that it is time to fall asleep.
Bedtime yoga involves floor-based poses and it often focuses on your breathing. A few popular bedtime yoga poses include twisted roots, happy baby, and the waterfall.
Visualization is a relaxation technique that requires little physical effort. With this exercise, lay cuddled in your bamboo bedding and try to visualize a specific place where you feel calm. This could be a location such as the ocean, the mountains, in a room full of family members, etc.
Once you have determined your location, try to visualize this environment using all five of your senses. For example, what do you smell? What do you see? What items can feel? Visualize these things as you drift off to sleep.
5. Say a Prayer
If you are religious or want to improve your spiritual well-being, you may consider prayer exercises. As you lay in bed, direct your mind towards prayer. This could be your own personal prayer, a verse of scripture, a published prayer, etc. As you say this prayer in your mind, focus on your breathing and how your body feels. This is also a great time to practice gratitude and to concentrate on the positive experiences you had throughout the day.
With our Cool-Jams bedding and cool pajamas for men and women, along with the above relaxation exercises, you are sure to improve your quality of sleep. Visit our website to learn more about our extensive selection of products.