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.
Routine No 002 - Sleep scheduleGo to bed when you are tired.
Routine No 003 - UnwindCreate a routine for winding down.
Routine No 301 - Evening lightWarm light in the bedroom.
Routine No 302 - Evening lightDim the lights.
Routine No 402 - NutritionEnjoy a healthy nightcap.
Routine No 502 - MindfulnessRelax and unwind.
Routine No 503 - UnwindTake a hot shower or bath before going to bed.
Routine No 504 - UnwindUnwind with music.
Routine No 505 - UnwindRelax your body and mind.
Routine No 506 - Stress managementDo Yoga-Nidra.
Routine No 507 - Stress managementListen to binaural music to wind down.
Routine No 508 - Stress managementVisualize a walk in nature.
Routine No 601 - Electronic sunset De-digitize your evenings.
Routine No 602 - Electronic sunsetSet a timer on your Wi-Fi router.
Routine No 603 - Electronic sunsetKeep your heart rate down before bedtime.
Routine No 604 - Electronic sunsetNo emails before bedtime.
Routine No 605 - Electronic sunset