Having trouble sleeping at night is very common, and is very frustrating. However, you can combat this by stretching and meditating on a regular basis before sleep.
Try practicing the following breathing techniques and stretches before you settle down to go to bed. The resulting reduction in your stress levels will be gradual but cumulative.
This practice can lead to a calmer mind, clearer thinking, a more comfortable, relaxed body, and a more openhearted acceptance of the way things are in your life. The fact is, If we are angry with someone, or discontented with ourselves, or unable to sit still, or struggling with unhealthy breathing patterns and high stress levels, or if our minds are distracted by outer sensory stimuli and constant inner chatter, it is impossible to give our full attention to meditation practice.
This, the key is fully letting go of these things before sleep. Now, begin with some stretches to open up the body, and allow for deeper breath.
The first is called a skiing exercise. This stretches and flexes all the muscles that hold the spine, releasing tension and tightness that may be restricting blood flow, nerve communications, and energy flow.
It also opens the front of the chest, and makes the breastbone more flexible, for deeper, more complete breathing. Stand with your feet comfortably apart, and parallel.
Bend your knees and squat right down, stretching your arms out in front if you for balance. Lift your arms, opening your chest, as you breathe in.
Imagine you are holding two ski poles and plant them firmly in the snow ahead of you. Breathing out, sweep your arms down and back, reaching as high behind you as you can to wave your imaginary ski poles in the air.
Repeat this movement several times. The visualization of the movement should make you feel flushed with exertion and enjoyment.
When you feel you have done enough of this, squat down with your arms and trunk between your knees, and allow your body to rest. Breathe naturally and fully, and feel the weight of your body stretching your lower back and legs.
When you exercise while lying down, gravity supports and cradles you, so these exercise are very soothing-perfect for before bed. You may feel more comfortable lying on your back if you place a small cushion under your head, to lengthen your neck and bring your chin down toward your chest.
Keep your neck area free, so that it can stretch. Bend your knees on to your chest and clasp your hands around your shins.
Breathing out, curl up your spine to bring your nose or forehead to touch your knees. Breathe in to replace your head on the cushion, with your chin tucked in.
Breathe out to begin the sequence again and repeat several times. To ease your lower back and hips, lie with your bent knees comfortably apart and one hand on each knee, with your elbows resting on the floor if possible.
This open and relaxed pose can ease pain from trapped nerves. Breathing deeply and naturally, use your hands to circle your knees in toward each other then out to the sides in slow circles, really relaxing all your back and leg muscles.
Keeping your spine relaxed and knees wide and supported by your hands, with elbows resting on the floor, take your full attention to your neck. Breathing out slowly, turn your head to one side and turn your eyes to look at the floor.
Breathe in to raise your head and eyes to the center and out, to turn them to the other side. Repeat several times, focusing on awareness and relaxation of all your neck muscles.
Keep your spine, legs, arms and jaw completely relaxed throughout. Bring your arms overhead, clasping your hands loosely if you can, or simply bringing your bent arms as high as possible.
Keep your elbows relaxed on the floor. This position stretches the front of your body.
Place your feet together on the floor close to your buttocks, and relax your upper body, neck, and jaw. You will move only from the waist down.
Breathe in and, as you breathe out, drop your knees to the floor on your right side. Breathe in to raise your knees and out to lower them to the left.
Once you feel sufficiently relaxed, you are ready for bed. Try this every night and see if it makes a difference for you.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestHome Exercise Equipment to achieve your fitness goals.
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