It is very important not just for our health but for our productivity during the day to have a good night sleep. Yet, it is difficult to fall a sleep when you have so much in your mind. Stressful day can interfere with our sleep.
Reason why you cannot fall a sleep when you had a stressful day is because your sympathetic nervous system, or fight or flight system, is still active. When your fight or flight system is on, your blood pressure and heart rate is elevated and your mind is also being alert.
There is another nervous system called parasympathetic nervous system. This is your recovery and digest system. This nervous system turns on when you are relaxed. Your blood pressure and heart rate calms down, which will also relax your mind.
So one of the key to better sleep is to teach your body how to turn on parasympathetic nervous system. Easiest thing you can do is to work on your breathing. Follow the steps below.
1. Close eyes or cover eyes with soft cloth. Keeping the room dark is also helpful.
2. Have pillow or cushion under your legs to have them elevated higher than heart.
3. Work on breath in from nose and out from mouth. 3-5 seconds on each would be ideal.
4. Repeat for about 5 minutes. If necessary set the timer so you don't have to worry about time.
Best time to do this is when you come home from work. You had a stressful day. You had a exciting day. Either way you need to trigger your parasympathetic nervous system to calm your mind. Not only this will help you sleep better but also help improve your digestion and physical recovery and be ready for the next day.
Kota Shimada
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