At night I lay in bed and wait for those thoughts to leave my head
Hey? This is a great way to get the most out of the game of basketball, and it’s a great way to get the most out of the game. This is a great way to get the most out of your time and effort. Here are all the exercises, just use the blacked out parts to fall asleep. Be sure the mind stays on the relaxed areas for a few seconds, focusing entirely on your body and breathing; when the mind moves to the relaxed areas, the body should feel like it is sinking down. It is recommended to search the Internet for the soundtrack of this guide words, when the teacher is playing a very gentle female voice, like from a distant place, very ethereal, after listening to it, you can do while in your mind’s meditation, the effect is better! The following is the real whole process, typing too slow to simply search for one: [need guidance can refer to this: meditation yoga rest technique, seems to be the one we use in class, great, good night’s sleep! Pre-Pose: Lie flat on the ground and relax with your body straight. Arms hanging down naturally, palms relaxed naturally. Breathe normally, eyes closed, and the whole body is as unrestrained as a corpse. This exercise is always done in this manner.
Exercise step: close your eyes for two seconds, then open them for two seconds. Repeat this small movement 1-10 times. Open your eyes and look up, down and then straight; look left, right and then straight; then close your eyes. Repeat 1-10 times. Mouth exercises. Open your mouth wide, but not only open. Curl the tip of your tongue toward your throat and then shut up, hold this for 10 seconds; open your mouth again while your tongue returns to its normal position and shut up. Repeat this movement 1-10 times. Now, close your eyes and focus your attention on your toes. Make the following visualization: visualize relaxing your toes, slowly relaxing your calves and thighs. Extend your visualization by relaxing your legs, lower back, spine, shoulders, arms, hands, fingers, to all parts of your body. After that, gently move your head and neck left and right below, looking for a more comfortable position to stop. At this point, the entire muscle is relaxed. Continue with the mental observation. Choose a place of natural beauty that you have visited or that you greatly enjoy. For example, a park, a garden, a lawn, or a river. Mindfully guide yourself as if you were in this beautiful place, as if you were lying in that charming place, breathing in the fresh air there. While your attention is focused on that environment, take a full yoga breath. Do this about 12 times in sequence and you will feel as if you are drifting off to sleep, but always stay awake and do not fall asleep. At this point, you have also completed the mental relaxation; move your hands, neck and feet, and slowly shake your head. End this exercise by opening your eyes, stretching your body, turning sideways, and sitting up again.
There are times when we do live in fear of not being able to fall asleep at the right time. To understand why we can’t stop thinking at night, we should first understand the mechanisms in our bodies that manage sleep. Of course turning off the thought valve is easier said than done, but here are some tips to help you get some peace and quiet:
My sleep schedule looks like this: 8:30: get ready for bed 9:00: get into bed 9:30: wish I was asleep 9:55: Make sure I’m going to sleep 10:00: Oh my God, you’re still awake? Why don’t you sleep? You know what happens when you don’t sleep. All right, just think about sleeping. I mean, wait a minute, stop thinking about sleeping! Don’t even think about the word.10:05: Everything is ruined, all ruined.12:30: Is anyone vacuuming? I’m sure someone is doing this. I must find them, drag them out and beat them up.1:00: *silent rage until sleep comes* Much of my life has been filled with my fear of not being able to sleep at the right time. I counted the number of minutes of sleep I needed and got it down to the minute. Each night I lay in bed and waited for those persistent thoughts to pour out of my head. I used to think that the endless flood of thoughts that plagued my night’s rest was unique to me. But I was so wrong. If you can’t turn off your thought valve at night, you’re not alone. It’s estimated that 30-40 million Americans suffer from sleep disorders and another 20 million suffer from occasional insomnia. The bad news is that the Centers for Disease Control considers it an epidemic of public health concern. To understand why we can’t stop thinking at night, we should first understand the mechanisms in our bodies that manage sleep. It wasn’t until the 1950s that scientists believed that sleep was an entirely passive process. Now, scientists believe that the body’s wakefulness and sleep patterns are a two-process model. There are S-processes: which increase our sleep craving at night and inhibit our wakefulness center. And the C-processes: keep us awake during the day. This two-process model is also influenced by the circadian rhythm. The circadian rhythm is the body’s clock that governs our activity and behavior. The circadian rhythm is controlled by the suprachiasmatic nucleus (SCN), a part of the brain known as the circadian pacemaker. Morning light lets the suprachiasmatic nucleus know, “Hey, time to get up, let’s start this process all over again. As the sun sets, the suprachiasmatic nucleus signals our body to calm down and get ready for sleep.
Daylight helps regulate our circadian rhythm Circadian rhythms, if disrupted, will prevent us from falling asleep at night and leave us feeling extremely tired during the day. This disruption can also have detrimental effects on our health. (Night) shift workers are at higher risk of heart disease, digestive disorders, and emotional and mental illnesses, all of which are linked to their sleep problems. The number and severity of accidents on the shop floor also increase during night shifts. Okay, so while we understand how sleep works, what happens to our bodies when we go to bed? There are two forms of sleep, rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Both types of sleep are necessary for a body that is in the process of recovery. There are also five stages of sleep and the entire process takes 90-120 minutes. In an ideal scenario, sleep looks like this:
Brain that is in a sleep cycle we can’t turn off the thought valve because we can’t convert the alpha brain waves of the first phase into the theta brain waves of the second phase. Those with severe sleep disorders usually go into REM sleep immediately after falling asleep. When we begin to fall asleep, our brains are very relaxed, but it’s not a passive process. Our brain rearranges and evaluates the day’s affairs, facilitating the formation of new memories and emptying the memory fragments. As anyone who has ever tried it will tell me, turning off the thought valve is easier said than done. You don’t have a magic switch that you can press to fall asleep, but there are a few tricks that help you quiet your head.1. Cool yourself down.
Don’t really stick your head in a chunk of ice Every night, our body’s journey to sleep involves a drop in body temperature. If you’re in a very hot house, this can disrupt your body’s internal sleep process. To put it in slightly more technical terms, the metabolism of your frontal cortex in your brain also needs to slow down while you sleep. People with insomnia have a higher level of metabolism in the frontal cortex, which also results in their lack of ability to fall asleep. The body loses the ability to regulate body temperature at night, so it’s important to find a correct balance (pattern).
Melatonin is a hormone that is important for sleep. Image adapted from New Scientist Did you know that the light from our TVs, computers and cell phones is slightly bluish? That seemingly calm blue light can actually deprive you of sleep. Short-wavelength blue light suppresses the production of melatonin, a hormone needed for sleep. Being exposed to blue light can even make us stop following our circadian rhythms. If buying all red light is a bit extreme for you, lower the amount of light you use at least two hours before you go to bed. 3. Breathe through your left nostril .
Although it may seem odd, breathing like this can really calm you down in yoga, which is known as “Nadhi Purification and Meditation ” (nadi shodhana) or “nostril exchange breathing”. Practice breathing through your left nostril ten times by blocking your right nostril. This breathing exercise through the left nostril is said to relax your sympathetic nervous system. Focusing on your breathing alone can help you forget about other things.