Can a couple of minutes a day make a difference? Say goodbye to restless bedtimes with a combination of meditation and yoga. Try this 10-minute before-bed relaxation exercise that is designed to help people to fall asleep fast.
A good night’s sleep may feel like a luxury if you’re suffering from insomnia. According to a recent study, 56% of British women don’t sleep well. And this doesn’t only leave you with dark circles – poor sleep may affect your mood and relationships, reduce your energy levels, lower your immune system and even make you prone to weight gain, high blood pressure and diabetes.
TIP: If you wake up during the night, consciously relax each part of your body, from toes up to your face, while breathing deeply into your belly.
- Sit on the floor and spend four minutes performing the NODS breathing technique: N – notice – be aware of your breathing, O – open – relax, drop your shoulders and press your tongue against the roof of your mouth, D – deeply breathe into your belly, S – slow it down.
- Place your legs out in front. Draw in right leg and place foot on the inside of left thigh. Bring in left leg and place left foot on right leg, inside your knee.
- Touch thumbs and forefingers and place hands on knee, fingers pointing up. Breathe steadily for one minute.
- Straighten your legs. Stretch out arms and put palms on legs. Breathe and slide hands down as far as you can. Repeat three to four times.
- Kneel and sit on your feet. Put your hands on the floor in front and slide them forwards. Tuck chin into chest and rest head between arms, closing eyes. Hold the position for two minutes.