Content

• Steps
• Part 1 of 3: Creating a relaxing atmosphere in the bedroom
• Part 2 of 3: Relax and Reduce Stress
• Part 3 of 3: Seeking Total Body Relaxation
• Tips

Being in bed does not always mean that you are asleep. Whether you are lounging around in the morning to gain strength, or just relaxing before bed, “lying in bed” can be the best rest time of the day. In order for you to spend more “awake” time under the covers, you need to tune in and pamper yourself. Sounds good, doesn't it? Let's continue then.

Steps

Part 1 of 3: Creating a relaxing atmosphere in the bedroom

1. 1 Turn off all electrical appliances. In the morning or in the evening, the time of your rest should belong only to you (maybe even a book and a cup of tea). Everything else needs to be turned off and removed. Put the alarm clock aside, turn off your phone, computer and close the doors.
   • When electronic devices are working, we are in a state of tension all the time. Apart from the light they emit (it also interferes with our sleep cycle), we cannot stop thinking about what we have to do. Get rid of them, and then your brain can rest.
   • If everything is correct, the TV remains the only working electrical appliance. Next time we will tell you how to work with it correctly.
2. 2 Adjust the lighting correctly. If it's Sunday morning, open the curtains and let your room shine with natural light. Soak in vitamin D and let the warm rays warm your bedroom.
   • If you are resting in the evening, reading a book, for example, turn on the lamp by the bed. It should emit a dim light. If you do not want to fall asleep, you can turn on the light brighter, but only so that it does not irritate your eyes.
3. 3 Adjust the temperature. If you want to fall asleep, you can lower the temperature to 66 ° F (19 ° C). This will not only help the body relax and fall asleep, but it will also speed up the metabolism and help control blood insulin levels. Isn't that a reason to keep an eye on the room temperature?
   • If you don't want to fall asleep, you can add degrees, but not too much. After all, you just want to lie on the bed, not covered with a blanket, and not fall asleep. A temperature of about 69 ° (20 ° C) will work.
4. 4 Fill the room with a relaxing scent. Aromatherapy helps you relax. You can buy aroma oils, put them in an aroma lamp and enjoy the scent. ref> http://www.womansday.com/health-fitness/11-ways-to-destress-before-bed-104603/ref> Why not let your nose do the work?
   • The aromas of lavender, petitgrain, chamomile, geranium, sandalwood and rose relax well. However, you can use any flavor you like.
5. 5 Wear comfortable clothes. Even if all the conditions for relaxation have been created, you will not be able to relax without suitable clothing. Wear comfy pajamas or a bathrobe, or your favorite indoor clothing.
   • The temperature should be such that you are comfortable in the clothes you choose. If you are wearing long sleeved pajamas, it is best to lower the temperature. If you want to lie naked, set the temperature higher to keep it warm.

Part 2 of 3: Relax and Reduce Stress

1. 1 Keep a diary. Most people keep a diary, swear to themselves to write down all the events of the day they live, and then they throw it away. However, journaling is known to reduce stress and anxiety. When we take notes on what worries us, we let go of our fears and life becomes better. You need to keep a diary for your own psychological health.
   • You took a notebook and a pen, but you don't know what to write about? Look out the window. What do you hear? What trees grow? What kind of birds? What have you noticed that you have not noticed before?
2. 2 Solve a crossword puzzle or read a book. Everyone knows that books and mind games develop the brain, but they also help fight stress. Perhaps you need to concentrate on something new.
   • Of course, do more than just crossword puzzles. You can do Sudoku, puzzles, solve math problems.
3. 3 Pamper yourself. We all need to remind ourselves sometimes that we are being taken care of, that we are safe. Pick a morning, afternoon, or evening when you can do whatever you want. You can sit in a chair with an avocado mask on your face and paint your nails, apply the mask to your hair, or just lie in bed.
   • Sometimes we spend too much time on our body. If this is your case, then on the contrary, try to concentrate on your plans for the future, make a to-do list, and calculate your budget for the week. You will feel more confident and therefore relax.
4. 4 If you're watching TV, go for something light and fun. Of course, in general, television is harmful. However, for many people, watching TV can help deal with stress. If this is your case, try to switch from your favorite detective stories and news to something easier. Then your brain will stop straining. ref> http://www.womansday.com/health-fitness/11-ways-to-destress-before-bed-104603/ref>
   • It would be nice to watch an old comedy or a funny TV show. Don't watch programs that generate negative emotions such as fear and anger.
5. 5 Bring a hot cup of tea to bed. Tea gives not only comfort, but also a feeling of warmth. Chamomile tea will help you fall asleep, green tea will relieve anger.
   • You can add honey to your tea. It reduces the effects of stress and anxiety, calms and relaxes.
6. 6 If you like crunching, give yourself free rein. Just don't crush it. If you are looking for a new delicious recipe, then some interesting recipes can be found here
   • Dark chocolate With just a little dark chocolate, levels of cortisol, the stress hormone, will go down. It will also help to improve metabolism.
   • Mango. This fruit is high in linalool, which can help reduce stress. ref> http://www.ncbi.nlm.nih.gov/pubmed/19456160/ref>
   • Chewing gum. Taste doesn't matter, just chew the gum for a few minutes and your stress levels will decrease.
   • Something crunchy People who are stressed tend to want to crunch something, which means crispy foods and meals are great at blocking stress. A handful of nuts or a bunch of celery can be a great cure for anxiety.
7. 7 Play with your child or pet. When we hold a kitten, puppy or even a baby, we are filled with a feeling of warmth. The heart warms up, and the brain tunes in for good. The same feeling engulfs us in a warm bed, when we do not want to crawl out of the surrounding warmth and comfort.
   • It turns out that the pet has a health impact. Owners of furry tetrapods have lower blood pressure and are less likely to suffer from depression.
8. 8 Start planning your vacation. Sometimes we just need to free ourselves from the past and the present. Take your notebook and start planning your future vacation. Visualize it. What do you want? Where would you like to go?
   • It is similar to visualization, you need to think not only about a specific place, but also about the feeling of your happiness there. It will also serve as a motivation to save money and add confidence in the future.

Part 3 of 3: Seeking Total Body Relaxation

1. 1 Watch your breathing. A good way to concentrate on your body and get your thoughts in order is to control your breathing. This is the first step to meditation. Relax, focus on inhaling deeply, then exhaling deeply. How are your lungs feeling? What is your diaphragm? Your nostrils and throat? This concentration is excellent for calming and pacifying. -
   • Inhale for a count of four and exhale for a count of eight. And so several times, then inhale for eight, and exhale for sixteen. When breathing calms down, so does the heartbeat.
2. 2 Do some relaxation exercises. There are two main relaxation techniques, details can be found here:
   • Progressive muscle relaxation Lying down, concentrate on your breath, then on your toes. Don't do anything. Relax them completely. Then work your way up to the ankles. Slowly you will sink your body into a state of complete relaxation.
   • Progressive stress reduction For this exercise, take a deep breath. Relax your body a little as you exhale. When inhaling, strain again. Don't move. But as you exhale, relax a little more. And so on until the whole body relaxes completely.
3. 3 Try prayer or meditation. If you are religious, prayer can help you relax. Remember, these do not have to be words, you also need to learn to listen to silence in between. -
   • Try meditation. It has been proven to help relieve stress, anxiety and depression. You don't have to sit all day chanting mantras. Just concentrate on the breath, just watch.
4. 4 Try visualization. Sometimes we get so tired that we just want to close our eyes and lie still. Ideal visualization conditions. Imagine something good, like your own version of heaven. Visualize vividly and clearly, feel everything. The more colorful and detailed the picture is, the better. And more efficient.
   • For example, you are on a deserted beach. Are you standing or sitting? What sand is under your feet? Is there a breeze? Does he carry drops of water? Are there birds? How do the waves make noise? Do you smell fish? Is the sun shining brightly there?
5. 5 Give yourself a massage. It turns out that hand massage can reduce the heartbeat, calm it down. It doesn't matter if you massage yourself or someone else gives it to you, you will still relax and have fun.
   • Acupressure is also effective. It is similar to massage with less movement. Grab some skin with your thumb and forefinger, pull back, then release. There are pressure points in your body, and relaxing them relieves stress from the muscles.
6. 6 Don't try your best to relax. There are people who want to look confident but fail. And all because they tried their best to look like that. Just take it easy.Choose something relaxing for yourself and relaxation will come naturally.
   • The list doesn't end there. If there is anything else to help you relax, do it. The main thing is that it helps you personally. Do whatever you like, why not.

Tips

• If you have small children, talk to them. Read books to them, show them pictures, colors. You yourself will not notice how you calm down and just start to enjoy communicating with your child.