To improve sleep quality, in addition to adjusting diet or handling health problems, emotional care and reducing stress also play an important role. When the body is relaxed, the hormone melatonin is produced more, helping to regulate circadian rhythms, while limiting the secretion of cortisol - a hormone related to stress. Thanks to that, the mind has less negative thoughts and is more likely to fall asleep.
Here are some relaxation methods to help people with difficulty sleep stabilize their mood and improve sleep:
Light therapy is often applied in sleep-assisted methods. Light helps the body recognize the time of rest or activity. A bedroom space with soft, blurred yellow light will create a feeling of relaxation, supporting faster sleep.
Aromatherapy is also an effective way to improve sleep. The fragrances from essential oils or relaxing candles can help reduce stress and soothe the nervous system. People with insomnia can massage their head, neck or soles with essential oils for 10-15 minutes in the evening to relax their muscles and support better sleep.
Meditation helps slow down the breathing, reduce stress and make the mind more peaceful. Before bed, just find a quiet place on the bed or on the floor, relax your body in a meditation pose to improve sleep quality.
Yoga combined with deep breathing has the ability to help the joints become less stiff, blood circulation and stabilize breathing rhythm. Thanks to that, the body and mind are brought into a state of balance, reducing pressure and supporting sleep effectively.
AI is a highly concentrated state that allows the body to receive suggestions to help relax. This natural method can slow down your heart rate, lower blood pressure, and calm your mind.
Listening to light music before bed helps limit midnight vigilance and improve sleep quality. When you listen regularly, your brain can form a biorhythm, making it easier for your body to fall asleep.
Walking in the evening helps the body relax after a stressful day and enhances cardiovascular activity. During exercise, the body carries oxygen and nutrients to the organs, helping blood circulate better. A light walk after meals also stimulates the production of endorphins - a hormone that helps maintain a positive mood, reduce anxiety and stress. This activity also helps regulate body temperature, relax muscles and support melatonin production, making it easier to sleep and sleep deeper.
