Staying in bed doesn't always mean sleeping. Whether it's lazing in the morning or relaxing in the evening before falling asleep, the moments spent in bed can be the most relaxing of the day. To get the most out of being awake under the covers, you need to create the right atmosphere and indulge yourself. Sounds great, doesn't it? Then let's get started.
Steps
Part 1 of 3: Making the Bedroom a Relaxing Place
Step 1. Turn off all electronic devices
Whether it's in the morning or in the evening, this is a time that is all about you and your bed (and maybe a cup of tea or a book). Everything else needs to be shut down and put away. Turn off the alarm, turn off your phone and computer and close the door.
- When turned on, electronic devices cause the body to remain alert. Apart from the light they emit (which affects the sleep-wake rhythm), they constantly lead us to think about the thousands of commitments we have. By getting rid of it, your mind will also be able to relax.
- So, the only caveat that remains is about the TV, when used correctly. We will talk about this in the next section.
Step 2. Maintain adequate lighting
If you want to stay in bed more than usual on Sunday mornings, open the curtains and allow sunlight to fill the room. Take in the vitamin D obtained from sun exposure and let the light warm the room.
If it is night, adapt the lighting to your needs. If you're reading a book, turn on the bedside lamp. Other than the lamp, the lighting must be dim. If you're not planning on sleeping, you may want to turn on a light a little brighter, but not so much that it irritates the retina
Step 3. Adjust the temperature
If you eventually want to fall asleep, it is a good idea to lower the temperature to around 19 ° C. Recent scientific studies have shown that this will not only prepare the body for sleep, but may also speed up metabolism and regulate insulin levels. (helping to fight diabetes). If that's not good enough, what else can it be?
If you don't want to fall asleep, raise the temperature, but not too much. To sink under the covers without falling asleep, the environment must be pleasant, so around 20 ° C
Step 4. Diffuse a soothing scent
Some rather interesting research on the effects of aromatherapy agrees on the importance of increasing the state of relaxation. If you don't apply essential oils on your body, you can use them in a diffuser and flood the room with scents that help you relax. Why not let the nose do its part?
Lavender, petitgrain, chamomile, geranium, sandalwood and rose are among the best perfumes. However, any scent could help you unwind as long as you like it
Step 5. Wear comfortable clothes
Even if the temperature is perfect, the bed is comfortable, the lighting is dim and the room smells, you will not be able to enjoy your moment of relaxation fully dressed. Discard the most elegant and formal clothes and use pajamas or even stay undressed.
You need to adjust the temperature according to what you wear. If you wear tights and a sweater to stay in bed, the environment could also be a little colder. If you prefer to be stripped, it is better to turn up the temperature
Part 2 of 3: Blame Comodo and Reduce Stress
Step 1. Write in your diary
We've all kept a diary at least once in our lives, solemnly vowing to update it, but forgetting it within a week. However, what most of us don't know is that it can actually reduce anxiety and stress - in fact, putting our worries on paper helps us get rid of them and move better in daily life. If you've never had a reason to journal before, why not do it for your personal balance?
If you have a notebook and pen handy but don't know what to write, look out the window for inspiration. What noises do you hear? What kind of trees do you see? What birds? What do you notice that you never noticed before?
Step 2. Solve a crossword puzzle or read a book
You probably know that mind games and reading stimulate mental abilities, but did you also know that they are very helpful in relieving stress and driving worries out of the mind? All you need is something to focus on.
It's not just about crosswords, of course. You could ease the load of the day by solving a sudoku puzzle, word crossword puzzles, math quizzes and rebus
Step 3. Take care of your beauty
We all need to remember to pamper ourselves and take care of ourselves. Dedicate a morning, afternoon, or evening to what makes you feel good. You could lay on the bed with an avocado mask over your face while applying nail polish, put a mixture of warm oil on your hair, or lie down with a massage pillow and enjoy this moment.
Sometimes there are so many thoughts that crowd the mind that we don't have time to think about ourselves. If this happens to you, use these moments to organize yourself, by writing a to-do list, planning your budget or thinking about dishes to cook during the week, so you will stay in control of your life. When you get this feeling, the rest settles down
Step 4. If you watch TV, choose a light and cheerful program
In general, electronic devices are not a positive diversion. But that said, some people find that watching TV in bed is a great way to relieve the stress of everyday life. If you agree, however, try not to relax with your favorite crime series or even the news (since most of these programs carry un-relaxing messages and images). Look for something light and cheerful so as not to add any more load or tension.
Your favorite old comedy is perfect. Find a schedule to relax your mind and have a laugh. Avoid transmissions that may upset you or stimulate negative emotional reactions, such as fear or anger
Step 5. Bring a cup of hot tea to bed
In addition to the fact that the feeling of warmth in your hands is quite calming, tea can help you relax and relieve stress. Passionflower and chamomile are especially good if you're trying to fall asleep, while green tea helps eliminate stress and anger.
Add a little honey to the tea to increase the relaxing effect. It is supposed to relax the mind, reducing anxiety and depression
Step 6. If you prefer, relax with an anti-stress snack
But be careful not to let the crumbs fall between the sheets! If you want to have a snack, here are some ingredients to put on the "relax in bed" menu:
- Dark chocolate. It has been shown that only a little (about 40 g) can reduce the levels of cortisol, which is the hormone that produces stress. It can also help you regulate your metabolism.
- Mango. This fruit has high amounts of linalool. This biomolecule has also been shown to have a powerful anti-stress action.
- Chewing gum. Regardless of the taste, chewing it for a few minutes can decrease stress - or so recent scientific research suggests.
- Crunchy foods. Stressed individuals tend to crave crunchy things, and munching seems to be an effective anti-stress action. So grab a handful of walnuts or celery and start satisfying your craving for tranquility.
Step 7. Hug a pet or child
We all know the feeling of holding an adorable kitten, puppy or even a baby in your arms. Warm your heart and clear your mind. Now imagine the same feeling in bed! That sense of unconditional love will penetrate your veins and you will never want to get out of bed.
It has also been found that keeping a pet has health benefits. Those with furry four-legged friends tend to have lower blood pressure levels and are less likely to suffer from depression
Step 8. Start planning your vacation
Sometimes all it takes to relax is just to step out of the past or the present and go into the future. Grab a notebook and start thinking about what you want, like a vacation. Imagine the place. What do you want to do? Where do you want to go?
Try to imagine it concretely. Don't just think about how wonderful the destination will be, but also how much happiness it can bring you. It can also be an incentive to save money, get fit, and feel good about the future ahead
Part 3 of 3: Physically Relax in a Total Way
Step 1. Check your breathing
A great way to focus on the body and live in the present is to control your breathing. After all, it is the first step towards meditation. Get comfortable and direct your thoughts to the inhale and exhale. How do you feel your lungs, diaphragm, nostrils and throat? By concentrating in this way, you can go on a mental journey that will take you to a completely different place - quiet and stress-free.
It begins to introduce air during four heartbeats and to expel it within eight heartbeats. Do this a couple of times and gradually move on to inhale for eight beats, then exhale for sixteen. By breathing more slowly, the heart rate also slows down as the body relaxes
Step 2. Do physical relaxation exercises
With progressive relaxation you have two basic alternatives, both of which are quite effective. Here are the details:
- Progressive muscle relaxation. As you lie down and focus on your breathing, start directing your thoughts to your toes. Relax them completely. Move up to your ankles. Let them go. Slowly move along the body until each part is consciously relaxed.
- Progressive release of tension. For this type of relaxation, take a deep breath. When you first exhale, relax your body a little. After that, when you inhale, let your body free itself. Try not to do anything. When you exhale again, relax a little more. Continue until you feel physically relaxed from head to toe.
Step 3. Try prayer or meditation
If you are a believer, perhaps all you need to feel a little more at peace is to pray in bed. When you do, remember to take a moment to listen - praying isn't just talking nonstop.
If prayer doesn't appeal to you, try meditation. Because? Tons of research indicate that it helps relieve stress, anxiety and depression. There is no need to sit down and say "ommm". Just focus on the breath, sweeping away everything you perceive, without reacting. It is not a question of freeing the mind, but of not letting oneself be bothered by the surrounding environment
Step 4. Take a mental vacation by visualization
Sometimes the only thing you are able to do is close your eyes. It is perfect for relaxing. Therefore, imagine your paradise. Make this experience as sensory as possible by trying to use all five senses. The more complete the image, the more effective your visualization will be.
As an example, let's say you are on a deserted beach. Are you standing or sitting? How is the feeling of the sand? Is there a little breeze? Even a few droplets of airborne water? How is the sound of the waves? Are there any birds? Can you smell the sea? Is the body of water shiny?
Step 5. Get a hand massage
Did you know that a hand massage can really slow your heart rate when it's high? It is true. Whether you massage your hand or someone else is gently massaging it, you can calm down and begin to relax.
Acupressure is also very effective. It is similar to a massage, but involves less movement. Try pressing the leather pad between your index finger and thumb, squeezing it for five seconds before letting go. The body has different pressure points, so by squeezing them, you can release muscle tension
Step 6. You don't have to try to relax
Do you know those people who try to be genius types and, instead, fail miserably? And why doesn't it work? Well, the reason is pretty much the same. It's not about trying to relax. If you do, you will only focus on how relaxed you are and end up feeling unsatisfied. Instead, slow down. Do whatever relaxing activity you can think of and you will be able to unwind. Trust me.
