In the present frantic pace of life of the inhabitants as cities and small provincial cities are highly vulnerable to stress. But if one turns to deal with it once they cross the threshold of the house, others in this stress are all day, even during sleep. Moreover, the latter begin to think about their problems just before going to sleep and about its quality, then, to speak generally not necessary.
If you have the same problem, try a few simple techniques that will help you: relaxation, meditation or autogenic training - what will suit you choose. After their application becomes normal breathing, heart rate, relax muscles, the brain switches to more pleasant thoughts and as a result is a healthy deep sleep like a baby.
Experts recommend to resort to the relaxation techniques one to two times a day for 10-15 minutes. When you master the technique, you exercises to do just before going to sleep, but before that is better outside the bedroom. In any case, remember that the voltage must remain outside the bedroom.
Progressive relaxation - is in tension and the further relaxation of the muscles, gradually moving from the feet to the head and Vice versa. You need to concentrate on my feelings and not allow extraneous thoughts.
1. Take a comfortable position lying down, close your eyes and relax. 2. A deep breath. Exhale the air, imagine that it takes the voltage. 3. You need to stretch and relax the toes. Take a deep breath, count to ten, and slowly exhale, concentrate your attention only on the relaxation of muscles and on your own feelings. 4. You must make three times the second and third stages. 5. Next, go up higher: the muscles of the feet, legs, hips, abdomen, back, shoulders, arms, hands, neck, face, head. Avoiding extraneous thoughts!
Meditation is to bring the mind into a state of concentration and depth.
1. You need to find a place where you will have no distractions and the object on which to concentrate. Any point, sound or word that is repeated several times to myself, or just focus on your breathing. 2. Take a comfortable position, inhale and exhale, concentrate only on the sensations, without changing the rhythm of the breath.
Start to meditate with a few minutes a day, gradually bringing the classroom to fifteen minutes a day.
Autogenic training - in other words, the self - belief of the body to relax.
1.Select a quiet place and repeating again and again a phrase like: "I feel calm" to focus only on the breath and the meaning of the words. 2. Alternating phrases, you can move from "physical", "mental". Physical: heavy, warm, relaxed. All the muscles of my body feel warm. The eyelids become heavier. Mental: peace, calm, tranquility. I feel peace. I soon fall asleep.
After these exercises, you will become calmer, more balanced and, most importantly, you will get better sleep.