Simple steps will make you relaxed and sleep sweet.
Concerns over health and employment from the Corona crisis have made people sleepless.
In a recent survey in the US, 44 per cent of adults said that many of their nights passed in May.
You should also try to relieve tension.
Don’t worry if you too are living under stress due to fear of getting infected or losing your job.
Sleep experts at John Hopkins University have suggested some easy exercises and meditation postures that will reduce your level of stress hormones and make you sleep better.
Stress responsible for insomnia
According to senior sleep specialist Luis F. Buenever, if you are in pain or discomfort or going through a difficult phase in your life, the release of the stress hormone cortisol in your body will be more than normal days.
Cortisol inhibits the production of melatonin, the sleep hormone in the pineal gland in the brain, melatonin is also necessary to control blood pressure and blood sugar levels in addition to sound sleep.
Yoga – exercise will provide comfort
Exercise arts like yoga, meditation postures, taiichi, dance restore the body’s natural function of keeping the mind and body relaxed by controlling breathing and heart rate.
Journey from stress to stress
-20 to 25 minutes daily breathing exercises, muscle relaxation exercises.
-Stress levels on a scale of 0 (stress-free) to 10 (stressed) for 2 weeks.
-Choose the best exercise for the body according to the routine, practice it regularly.
Relief from these breathing activities
– Sit in a comfortable posture or lie down on the floor / bed in a quiet corner of the house.
-Now breathe slowly for five minutes, focus all your attention on the breath, so that the mind does not wander around .
-Keep in mind that while breathing in, the stomach swells out and while exhaling, the belly goes inward.
Muscle tension reduction actions
After normal breathing, take a deep filling and focus all mental concerns out of both nostrils by exhaling slowly.
Now bring some positive thoughts in the mind and feel relaxed in the brain, after this, do the exercises related to those parts of the body, where the muscles are feeling tense.
Rotate the neck up and down and right-left ten times, clench and open the fist, rotate the wrists round the fists, put your fingers together on both shoulders, and rotate the arms round.
After this, sit in the Vajrasana posture, bending the legs from the knees, take both hands upwards while exhaling and lean forward while exhaling, lean the palms forward on the floor, for two minutes in this posture.
These measures will also work
Determine sleep-wake time, avoid sleeping during the day.
Stop using the screen one to one and a half hours before sleeping.
Keep completely dark in the room, the temperature will also be relaxing to the body.
A warm bath before bedtime, light warm milk intake will also be beneficial.