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5 Exercises That Help You Sleep More Quickly

5 Exercises That Help You Sleep More Quickly
InfoHealthyLife.Com - For some people who are busy at work, deep sleep is a hard thing obtained.  "You should focus on a lot of things to be ready to sleep, " said Jaspal Singh, M.D., a physician who is expert in the field of sleep at Carolinas HealthCare System.

First is Your nutrition. Second, surely your mental health. Both have a relationship with a good quality of sleep, said Singh. Nutrition here including consuming foods that contain nutrients balanced, but you should also avoid eating a heavy night leading up to bedtime, particularly fatty and spicy foods. You should also pay attention to the consumption of caffeine, such as coffee, soda, and energy drinks.

 "Many people are not aware of how much caffeine they intake or how long the effect caffeine work in the body, " added Singh. The more you old, your metabolic rate declines and the effects of caffeine in the body will last longer.

Mental health also plays an important role. There are several exercises that you can do before going to bed to help you sleep more quickly. Starting from a visualization exercise will soothe your mind until the physical movement that actively make you more relaxed before bed.

1. Mild exercise uses the body burden

Your body temperature will increase when exercise and then go back down when the cooling, which will help you sleep more quickly.

Do this: trying to do multiple sets or crunch sit up. You can combine with the movement of the leg raise to produce tension
on back you. Also lunge movement you can do. But the key is this: do it slowly while regulating the breath. Don't Let Your heart rate rise too high. Do this exercise one hour before going to bed.

Don't forget to do your stretching to Flex joints are stiff.

2. Breathing exercises

 "When you do breathing exercises, you want to keep a good posture to get the maximum benefit, " said Singh. Lay down on the mattress or sit until your spine straight.

Inhale deeply, slowly do abdominal breathing. This will also help you improve the techniques of Your weights in the gym. Focus on your stomach fills with air. Then exhale slowly until it runs out.

Do this: inhale to a count of three. Hold it up to the second count. Then exhale for four counts. Time to throw away your breath must be longer than the moment breathe. The important thing is, did your mind calm and relax your body condition. 

3. Do yoga

You can do any yoga movement for not doing a movement inversion, where your head is at the bottom and the other bodies mentioned above. It will make your body sustains many burdens and make you tired, not relax.

Do this: perform simple movements and keep your posture perfectly.

4. Visualization exercise

Imagine things would be easier if done while you sleep. Likening purify your thoughts by imagining something beautiful.

Do this: you may not be aware you are communicating with yourself. Whatever you might think, as long as it can make your brain more relaxed. It does not matter. Try close it your eyes, imagine something that makes you happy, like the people you love, the places you want to visit. Stay on phase until You fell asleep.

5. Meditation

Meditation before going to bed will make your body more relaxed, calmer mind, making it easy to sleep well. Preferably, do also one hour before going to bed.

Do this: turn off all the objects in your bedroom. Turn off all gadgets, lights, and everything that bothers you. And try sitting on mattresses with posture back remains straight. Then close it eyes. Some people prefer to do so while setting up the meditation music with aroma therapy fragrances. 

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