What Are the Best Ways to Fall Asleep?

"Good night to sleep" refers to the integration of long-established yoga relaxation and yoga voice meditation into a unique method to help people more effectively solve the problem of insomnia or poor sleep.

Good night sleep

"Good night to sleep" refers to the long-established yoga relaxation and

Using this method helps people to fall asleep quickly and sleep soundly. After getting up, the whole person is full of energy and refreshed.

Step 1: Relaxing the brain for 30-60 minutes Relaxing before bedtime is of great significance to modern people, but many people use the wrong way to relax. With the development of technology, with the use of electric lights, televisions, computers, etc., people gradually get used to sleeping late, and sleep more and more late, and continue to receive stimulation from modern electronic devices such as televisions, computers, and mobile phones. In a sense, modern technology has harm to human beings that you cannot easily detect.
Before the invention of the electric light, for thousands of years, people have always followed the habit of working at sunrise and resting at sunset. Not only do they sleep early, but they also sleep more solidly, because early bed and early rise are in line with the natural rhythm of the human body. A modern scientific study shows that when the light is dim, the brain releases a natural message that allows the pineal gland (breast and heart chakra) to secrete melatonin, a chemical that induces sleep. However, light sources such as lighting, televisions, computer screens, and even the bright light of electronic clocks can inhibit melatonin activity, hinder the production of drowsiness, and affect sleep quality.
Therefore, it is completely wrong for some people to relax before going to bed by watching TV. We should dim the lights and turn off the TV computer at least an hour before bedtime. In this way, the body will naturally secrete an appropriate amount of melatonin in the soft and dim light, which will make us sleep quickly and sleep sweetly. If possible, you can also use a light switch that can adjust the brightness, or equip each lamp with a lampshade. In short, try to find ways to dim the lights.
In addition, yoga believes that it is extremely important to set aside time before bed to allow the mind to sort out the activities of the day. If you watch TV, use a computer, work overtime, etc. before going to bed, your brain will be excited, so that you are still busy processing this information from the outside during sleep, which will affect sleep. Therefore, an important part of our "Good Night Sleeping" course is to relax and relax before going to bed, limiting the activities that excite the brain.
Listening quietly to soft music is also particularly effective in promoting sleep. Our Yoga Voice Meditation CD allows you to immerse your mind in a soothing transcendental rhyme and feel particularly peaceful.
So the first step to sleeping is to do the following one-hour preparations before bedtime, pay attention to at least 30 minutes each time:
Dimming the lights
Set aside all activities that excite the brain, whether it is work or entertainment ... turn off the TV, computer, and mute the phone;
Create a relaxing atmosphere by playing yoga voice meditation music or relaxation techniques.

Step 2: Relieve emotions

In addition to leaving time to relax the brain before bedtime, we also need to release the tension that our body has accumulated during the day. Because any tension left on the body will affect our psychology, making it difficult for us to deeply relax and fall asleep.

Here are some activities that can help release physical tension and improve sleep quality:
Drink a small cup of hot milk or a soothing herbal tea (such as chrysanthemum tea). Milk is rich in tryptophan and calcium, which is very effective for calming and soothing the nerves. The only thing you need to pay attention to is not to drink too much, otherwise you will disturb your sleep in the toilet at night.
You can take a warm bath, shower or soak your feet in warm water to help relax your body. When doing this, pay attention to the water temperature is not too high, otherwise it will affect the sleep due to excessive stimulation of the body. If you like, you can also add one or two drops of lavender essential oil to the water, or you can choose lavender, spike pine, lavender, chamomile, orange flower, happy sage, bitter orange leaf, Soothing essential oils such as vetiver, vanilla, and rosewood are massaged into the temples, wrists, or behind the ears. But before using, it is best to put the essential oil on the palm or wrist to try and see if there are any adverse reactions.
Put on clean and comfortable pajamas. The pajamas are best made of pure natural materials such as cotton.
Massage your feet with sesame oil or almond oil before bed to relax. To prevent the essential oil from getting on the sheets during the massage, put a towel under your feet. Select a yoga voice meditation and do a few easy and gentle stretches. The following yoga poses help sleep.
Coccyx Massage This position gently massages the joints of the coccyx and sacrum, soothes its nervous system, and plays a wonderful role in calming the body and mind.

Lie on your back with your knees bent so that your feet are flat on the ground. Put your arms on your side, palms down. A folded towel can be placed under the head to make the neck more comfortable.
Press your lower back and knees against your chest, with your cheekbones against the floor. Support your knees with your hands, legs close together, and start turning in small circles. Start slowly turning 5-10 turns to the right, then reverse the same number of turns to the left. Breathe normally. When making a circle, you can pull the knees without pulling the chest closer, as long as you choose the position that makes the back waist and tailbone feel most comfortable. You can experiment with small circles, middle circles, large circles, or a combination of small, medium and large circles. Everyone feels different, you need to choose the most suitable training method for yourself. When you are done, lower your feet, extend your legs, close your eyes, palms up, and relax completely.

Knee-relaxing relaxation (variant method)

Hold your knees against your chest and swing your body sideways.
This comfortable and simple exercise can stretch your back, relieve tension and promote digestion, and is a good helper for drowsiness. But be careful not to do it when you are full.
Lie on your back and bend your knees to the ground. Gently retracting the chin can ease the tight neck. A folded towel can be placed under the head to make the neck more comfortable.
Press down on your lower back and bring your knees to your chest. Cross your fingers and hug your knees. Cross your fingers at your knee sockets and hug your knees to reduce difficulty.
Gently swing back and forth slightly to breathe naturally. At the center, stay still and let the back gradually soften and extend. Close your eyes and relax as long as you like. When restoring, release your hands, place your feet on the ground, return your arms to your body, and straighten your legs.

If you like, you can also practice some gentle stretching before sleep. For example, if you are sitting or standing for a long time during the day, a forward-bent posture such as a single leg exchange stretch can help stretch your leg muscles and tendons to soothe tight leg muscles.
However, it is not recommended to do a more intense posture before going to bed, because it will make you stunned and not easy to fall asleep.
In addition, research shows that even 30-50 minutes during the day, even simple and gentle exercises such as brisk walking can help us sleep better at night. Regular exercise not only makes it easier to fall asleep, but also prolongs deep sleep. According to the principle of "heavy weight without weight," one hour of deep sleep is better than several hours of restless sleep. Therefore, daytime exercise not only reduces the amount of sleep required, but also helps to maintain a good night's sleep. When I wake up, I feel more energetic and energetic. But strenuous exercise speeds up the circulation of blood and energy and should only be performed during the day.

Step 3: Entering Dreamland in Meditation Music

Since ancient times, yogis have been practicing a technique that can effectively relieve physical and mental stress and help them get a good night's sleep. This "magic cure" for insomnia is yoga relaxation.
This technique is very simple to practice. Just follow the leading words to relax each part of the body one by one, you can calm and soothe the nerves and relieve the pressure and tension that accumulate on the body. Then in this state of deep relaxation, enjoy the soothing thoughts and spirits of Yoga Voice Meditation. The specific method is:
Turn off all lights and make sure there is no light in the room.
Play the "Good night to sleep" audio softly.
Lie comfortably on your back with your arms naturally on your side. Close your eyes and relax each part of the body with the guide words one by one to experience deep and healing relaxation techniques.
You have completely relaxed your body and mind. You can sink into your sleeping place with peace and quietness in this detached voice, and sleep well until dawn.
When practicing, you need to temporarily set aside all worries and anxieties. As the saying goes: "The plan for a year lies in the spring, and the plan for the day lies in the morning." Instead of thinking at night, sleepless, and drowsy in the morning, it is better to let go of all your baggage and sleep beautifully. The next morning, I was refreshed, and the problem might be solved. ^[1]