Forms of relaxing stop to sleep well

Any concern, for small that are, it can snatch you the night pause and to cause kind of a light insomnia. After a very stressful day, our capacity to relax us and not to take the pressures to the bed, they are very reduced.

Next we offer you four alternatives so that you allow you to have a deep and reparative dream, even this way in those terrible and exhausting days. That yes, before go to sleep, you choose a calm place and put on comfortable clothes, you breathe calmly and make the test with some of these alternatives.

1 - with meditation
You are many ways to meditate. You should opt for the one that you consider more comfortable for you. A very actual one and of proven effects it is the one that are based on the observation of the respiration: sit down and you close the eyes, or you fix them in a point two meters for before you. Concentrate on the respiratory process. When you inhale, "one" thinks... and when you exhale you relax the body. You repeat different times this exercise until they go leaving the pansies that there is in your mind and achieve the calm in your interior.

2 - muscle to muscle
This class of progressive relaxation, consists on to tighten and to relax. Go to bed and you choose different muscle groups. For example, you begin with those of the hands or those of the feet, you continue for those of the legs, the torso scans and center you especially in each part of the head. When you inhale retén the air for a moment, while you contract the muscles, and later he/she exhales, and relax you. You practice around fifteen minutes this exercise and you will see the results.

3 - with car-hypnosis
You choose to fix your view a point in the roof or a luminous signal that it can be the flame of a candle. While you maintain the look in her, I gave in low voice or you stop your interior: I am "very relaxed, I sit down the heavy" legs. You repeat this with each part of your body. You will have been able to enter in a deep state of relaxation when you sit down that the lids weigh you and you find difficult to open the eyes.

4 - feeling the weight
You close the eyes and you practice the passive (to be alert of any mental or emotional answer without falling asleep) concentration. When you are calm, you think: "my right arm weighs tons." You can also attempt thinking: I "sit down heat in my arm" or "my arm shines of golden" color. With anyone of the options, you continue scanning part for part, until you complete all your body.