jensen-sleepacy-rutin-506
Routine No 506 - Stress management

Do Yoga-Nidra.

Yoga-Nidra is a deep relaxation technique, also known as ”yogic sleep”. Unlike classic meditation styles, it is practiced lying down. Important parts of Yoga-Nidra is the awareness of your body and breathing. By mentally ”scanning” each part of your body you will get a deeper sense of relaxation. Follow a guided instruction while you learn this – there are several Yoga-Nidra tutorials on the internet. 

Practice Yoga-Nidra for ten minutes as a part of your wind down routine in the evening or make room for a longer session if you are in very high level of alertness or feeling stressed. 

WHY IT HELPS:
By promoting relaxation, reducing stress and balancing emotions, Yoga-Nidra prepares your mind and body for a more restful and rejuvenating sleep. 

Go to bed when you are tired. Routine No 002 - Sleep schedule

Go to bed when you are tired.

Create a routine for winding down. Routine No 003 - Unwind

Create a routine for winding down.

Warm light in the bedroom. Routine No 301 - Evening light

Warm light in the bedroom.

Dim the lights. Routine No 302 - Evening light

Dim the lights.

Enjoy a healthy nightcap.Routine No 402 - Nutrition

Enjoy a healthy nightcap.

Unwind before you go to bed.Routine No 501 - Relax

Unwind before you go to bed.

Relax and unwind. Routine No 502 - Mindfulness

Relax and unwind.

Take a hot shower or bath before going to bed.Routine No 503 - Unwind

Take a hot shower or bath before going to bed.

Unwind with music.Routine No 504 - Unwind

Unwind with music.

Relax your body and mind.Routine No 505 - Unwind

Relax your body and mind.

Do Yoga-Nidra.Routine No 506 - Stress management

Do Yoga-Nidra.

Listen to binaural music to wind down. Routine No 507 - Stress management

Listen to binaural music to wind down.

Visualize a walk in nature. Routine No 508 - Stress management

Visualize a walk in nature.

De-digitize your evenings.Routine No 601 - Electronic sunset

De-digitize your evenings.

Set a timer on your Wi-Fi router. Routine No 602 - Electronic sunset

Set a timer on your Wi-Fi router.

Keep your heart rate down before bedtime. Routine No 603 - Electronic sunset

Keep your heart rate down before bedtime.

No emails before bedtime. Routine No 604 - Electronic sunset

No emails before bedtime.

Switch on night mode. Routine No 605 - Electronic sunset

Switch on night mode.

Wear glasses that block blue light. Routine No 606 - Electronic sunset

Wear glasses that block blue light.

Simulate sunset before bed. Routine No 707 - Electronic sunset

Simulate sunset before bed.

Do not go to bed if you are angry.Routine No 802 - Stress management

Do not go to bed if you are angry.

Write a gratitude journal.Routine No 803 - Stress management

Write a gratitude journal.

Say that you are not available.Routine No 804 - Stress management

Say that you are not available.

Do not lie awake in bed for long periods of time. Routine No 805 - Stress management

Do not lie awake in bed for long periods of time.

Massage your feet with a tennis ball.Routine No 807 - Stress management

Massage your feet with a tennis ball.

The military method. Routine No 816 - Stress management

The military method.