Simple exercises before bed ensure strong and healthy sleep.
It is recommended to make easy and relaxing exercises for the face:
1. By the middle and index finger or thumb massage, the skin 1 cm from the outer eye corners. Massage is carried out easily by pressing fingers on the skin with small round movements.
2. Press lightly with the forefinger the point which is located in the internal corner of the eye -hole, in the place where the eyebrows begin. Count to ten, repeat until you feel that you have become calmer.
3. With around a movement’s message, the point which is in the width of finger located at the nostrils.
You can do very simple exercises instead of the above-mentioned exercises: push with your finger tips the lower teeth from the outside of mouth.
Before starting the exercises, it is advisable to relax, therefore lie on your back, legs slightly opened, but stretch your arms freely along the sides of the body. Focus your attention only on breathing for few minutes.
Insomnia often occurs in the result of stress, and if you were in an uncomfortable position for a long time in the evening. Another cause of insomnia can be too rich dinners and so on. In order to overcome it, you can use more of the following techniques:
In back- lying put your hand into a fist and count to six. Then relax them. Bend the legs in knees and press them to your body, hold your breath and again count to six. Breathe, relax muscles, and stretch your legs. Now you can do both exercises simultaneously, squeezing the muscles strong.
If you are accustomed to sleep on your sides:
In back –lying lift above the body straightly stretched hand in height of 5- 10 cm and hold in this position for about 2 minutes;
Lift the leg above your body and hold it stretched in that position for about 2 minutes;
Relax for a few seconds and again repeat these two exercises in any order 1 – 2 times.
If you are accustomed to sleep on your stomach:
Lift the feet about 10-15 cm high, while the knee should not touch the bed. Hold your feet in that position for about 1 minute. Repeat the same with the second leg. Relax for a short time (a few seconds), then repeat this exercise 1-2 times more.
Those who sleep on their backs:
Lift one arm above yourself, or both arms, and hold this position for 2 minutes;
Open your feet on each side when back- lying, the toes together, let go to the feet and hold your legs in this position for as long as they get tired – about 2 minutes;
Relax for few seconds and repeat this exercise.
This advised method will help you to get rid of the feeling of fear before sleep. Relaxation usually begins with the muscles that are most employed.
First, for a short time press specific muscles group, but then rapidly relax them. This exercise should be done in sitting or in back – lying position.
Close your eyes – strain the eyelid muscles – then relax and open your eyes, close your mouth – strain jaw muscles – then relax, push the lower jaw to your chest – strain- let go – relax.
Hold your hands into a fist – strain muscles – loosen the wrist muscles, fold your hands in elbows – strain muscles – relax; strain chest – relax.
Strain the abdominal muscles – relax; strain the pelvis and press the elbows together with the help of your hands- loosen elbows – relax the pelvis.
Press the tip of the toes to the floor or to the bed – let them go – relax.
Video: Workout Tips : Breathing Exercises Before Bed
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