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6 best techniques for rejuvenating and deep sleep like a baby

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Bedtime is a chance to unwind and get ready for a relaxing, deep sleep. In reality, many of us toss and turn in the bed into the night, causing exhaustion for the body. The modern world has become increasingly demanding of our time and mind, causing us to make more daily decisions in a relentless race for productivity.

With so many responsibilities, it can be easy to forget to focus on our self-care, like relaxing the mind before bed. After all, you can really do so much in 24 hours, even if the taskmaster inside of your head is telling you otherwise. So, to achieve a better night’s sleep without resorting to any chemical solutions or stimulants, we suggest you try some calming techniques that will help your body relax before sleep. In this blog post, we will look at what we can do to calm the mind before bedtime, how it makes life a lot better, and also learn about sleep meditation.

So, Let’s dive right in!

Why relaxing the mind is important before going to sleep

  • Without relaxed sleep, we are unable to recharge our cells
  • Chaotic mind signals the body to take action instead of rest
  • Feel lousy the next day
  • Make poor decisions the next day.

Techniques for Deep Sleep?

1. Sleep Meditation

Restful sleep is within your reach with a relaxing session of sleep meditation. Meditating before bedtime helps you to drift off into dreamland peacefully every night! This practice involves focusing your attention on your breath, body, or a particular image or thought to calm your mind and body.

Studies suggest that this calming approach can help improve your quality of rest and reduce stress levels – offering powerful benefits in one fell swoop!

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One popular sleep meditation technique is progressive muscle relaxation. Starting at your toes, flex and then release each muscle group – from top to bottom – allowing yourself a few moments of calm with every exhale. This technique can help you release physical tension and promote deep relaxation, allowing you to fall asleep faster and sleep longer.

To try it, one can find a quiet, comfortable place to sit or lie down, close your eyes, and focus on your breath or a specific meditation guide. There are many guided meditation apps and websites available that provide sleep-specific meditation practices to help you fall asleep quickly and easily.

2. Listening to Music for deep sleep

Numerous studies have demonstrated that listening to music before bed can help you get some much-needed shut-eye and ensure it lasts. One study highlights that listening to calming music for 45 minutes before bed helped people fall asleep faster and get a deeper sleep than those who didn’t listen to music. Another suggests that listening to classical music before bed leads to longer periods of deep sleep and improved sleep quality in elderly adults.

Soft, soothing music can help reduce stress levels and anxiety, making it easier to fall asleep. Choose music that has a slow tempo and no lyrics, as lyrics can stimulate your brain and keep you awake. Block out the distractions of daily life and drift into a peaceful sleep with your headphones or earbuds. Create an oasis of calm in your bedroom that’ll invite slumber!

3. Watching TV or a Movie

Watching late-night films can mess with your beauty rest—dozing in the living room instead is key for getting a good night’s sleep. The blue light emitted by electronic screens can suppress the production of the melatonin hormone, making it harder to fall asleep. To avoid this, try watching TV or movies in another room before transitioning to your bedroom for sleep.

Watching a calming TV show or movie can help you unwind and distract your mind from racing thoughts. However, avoid watching anything too stimulating or exciting, as this can have the opposite effect. Choose something that you find soothing and relaxing, such as a nature documentary, a calming sitcom, or a slow-paced drama.

4. Taking a Bath or Shower

One study found that taking a hot bath 90 minutes before bed led to improved sleep quality and deeper sleep in older adults. Another study found that a warm shower before bed helped people fall asleep faster and wake up feeling more refreshed.

Taking a warm bath or shower can help in muscle relaxation and promote a feeling of calmness. Additionally, the sensation of water can be soothing and help you unwind. To enhance relaxation you can try adding some Epsom salts or essential oils to your bath.

5. Deep Breathing

Unwind by sitting in a comfortable position with closed eyes, breathing deeply, and focusing on the rhythm of each breath. Inhale deeply through your nose, counting to four, and then exhale slowly through your mouth, counting to six. Repeat this cycle for several minutes, focusing on your breath and the sensation of your body relaxing with each exhale.

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Deep breathing is a simple and effective technique for relaxing your mind and body before sleep. If you’ve been having trouble sleeping, taking slow breaths to reduce your heart rate and tension could be the perfect fit for a convenient choice. Whenever or wherever it suits best, deep breathing has proven effective at combating stress and insomnia!

6. Block Out Background Noise

Lack of proper and peaceful rest can be a nightmare for city dwellers. With the hustle and bustle in urban areas, external noise presents an unwelcome roadblock to getting some shuteye – even if you’re unaware that it’s impacting your slumber. Take back control over your sleep by investing in soundproofing solutions! Blocking out background noise can help you relax and fall asleep faster.

One such option to block out external noise is by using earplugs and noise-cancellation headphones. This can be truly helpful for those who reside in noisy localities or have a snoring partner. Another option is to use a white noise machine, which generates a steady, soothing sound that can help mask external noise and promote relaxation.

You may also like to try our product, Rasayanam Sleep+, which comprises all-natural, non-habit-forming ingredients and supports better sleep.

Conclusion

Before bedtime, it can be challenging to wind down, but applying these helpful strategies could aid in relaxation while helping you drift off into dreamland with ease. All effective options like Sleep meditation, listening to music, watching a calming TV show or movie, taking a warm bath or shower, deep breathing, and blocking out background noise can help you better your sleep quality.  Do some trial and error with various practices to unlock the secret of a great night’s rest. With enough experimentation, you’ll discover which ones are most effective for your own goodnight bliss!

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