1 Create Rituals
When you think of getting relaxed you might imagine a glass of wine or a spa weekend Thats true enough but your ritual can be much simpler and an integral part of a daily routine and doesnt have to involve alcohol Find a way to separate the demands of work andor child rearing from quiet comforts Make it a ritual that you look forward to Oftentimes relaxing right before you sleep is the best time It might be changing into your favorite slippers or zoning out with a game The most important thing is being able to switch off completely Healthy relaxants can help you turn down the inner volume too
2 Hit the Shower
The therapeutic benefits of warm water are well known Its as easy as turning on the spigot Hit the shower and be sure the waters relatively warm It takes just a few minutes of pulsating heat to feel tension wash away That feeling of being enveloped by warmth can set off body and brain responses that are similar to that of receiving emotional warmth lifting your mood A warm shower right before you sleep is also a great way to feel relaxed and ensure a cozy night in bed Try to stay in the shower for no longer than ten minutes to avoid drying out your skin
3 Eat With Loved Ones
Want to feel a sense of real belonging comfort and connection Turn off social media and turn on social eating The act of sharing and eating food together releases a surge of calming chemicals most notably oxytocin which calms and bonds Communal eating is a way to communicate to others that theyre a valued part of your family like network and to receive that reassurance as well Modify as needed during flu season and take sensible precautions at all times
4 Forget the Fuss
It seems like a simple concept but its crucial Dont fuss over things Whether youre solo gathering with one or interacting with many the axiom is the same Perfection is overrated Whatever is a manageable level of preparation for you is where you should set the bar Sharing some hot bread from the takeout bakery along with herbal tea can be every bit as nourishing as putting together a five course meal The important thing is your level of comfort throughout the experience Then youll communicate comfort and ease to your guest Thats far more important than being impressive and a lot less exhausting
5 Get a Massage
Your best bet Receive regular messages from someone else preferably a professional who observes appropriate hygienic guidelines or a loved one Both have their place and can help you feel calmer more connected and safe in your body and healthier Not to mention other powerful benefits Self massage is helpful too Reach around and knead your trapezius muscle nape of your neck and the surrounding area The act of manually stimulating pressure receptors releases a natural antidepressant serotonin Touch is a basic human need Attend it and see that youll be able to get a much better nights sleep
6 Get Distracted
If something in your thought life is riling you up distract yourself from it as best you can This assumes youre directly dealing with the source of the thoughts as needed Stressful thoughts often come from assuming that something bad is going to happen and that bad thing rarely materializes Focusing on positive or neutral thoughts can help stop the spiral If you easily forget the good things in your life put them down in a journal or planner anywhere that you look often Constructively distracting yourself can also have to do with changing your physiology anything from cool compresses to weighted blankets can help
7 Laugh it Up
The saying has a lot of truth in it Laughter is the best medicine Increased oxygen intake and contracting stomach muscles promote a cascade of feel good processes including endorphin release Even if youre short of time just a few minutes of deep laughter can be calming Dont be afraid to select something ridiculous on YouTube like slapstick comedy or your favorite late night show Whatever works try it and enjoy it Its fun to share the laughter with others too
8 Stroll Outdoors
Especially in times when more people are housebound get outside for a brisk walk The change in environment and the naturally calming scene of trees and vegetation will soothe you and the effect is
especially potent if youre able to go barefoot or in leather soled moccasins on bare earth It also helps inoculate against stress and traumatic experiences Outdoor exercise reduces anxiety and helps you maintain an even keel when faced with distressing events of all types Take advantage of daylight hours as much as you can during the fall and winter season Youll notice a difference in your mood and outlook Be sure to dress for your weather conditions and include plenty of layers you can adjust as needed9 Get Up and Socialize
If youre working program some type of break reminder into your phone watch or computer pay attention to the alert then get up and text chat on the phone or grab a friend for coffee and a relaxing no work break It may seem counterintuitive but youll end up being more productive The feeling of comfort and connection from sharing about everyday life is vital as you move toward the colder season when people arent out and about as much and the holidays beckon with their joys and sorrows
10 Soothe Your Feet
Soothing and caring for your feet has beneficial effects that can be felt throughout your body and mind Try a foot spa Dunk your feet up to the ankles in reasonably hot water in a tub or plastic bin adding a couple of teaspoons of baking soda and a handful of Epsom salts Sit back for fifteen minutes and do whatevers most relaxing for you at the time perhaps an essential oil massage or soothing face mask Youll notice circulation improving swelling going down and your whole body releasing stress
Relaxing and embracing the cozy season can bring comfort and joy to your life as well as great sleep every night Try these tips to get started
The leaves are turning yellow the sun is setting earlier and Autumn is right around the corner
Its imperceptible at first but before you know it youll really start to notice that itsgetting dark earlier and earlier in the evening Golden autumn afternoons fall foliage and cooler temperatures are a welcome change for most people after a long hot summer but the change in seasons could also lead to sleep problems and other behavioral troubles for adults teens and children
Seasonal Affective Disorder SAD is a type of depression that affects an estimated six percent of the population The condition is brought on by a lack of sunlight A person with SAD can experience unexplained fatigue as daylight hours grow shorter into the fall and winter months Other symptoms could include increased irritability difficulty concentrating and craving carbohydrates and sugary foods so called comfort foods
Individuals who believe they have SAD should consult their physician but there are steps that families can take on their own to encourage healthy sleep patterns as the seasons change including
Make seasonal adjustments if necessary but set regular sleeping and waking times and stick with the schedule even on weekends
Get plenty of exercise outdoors to maximize exposure to daylight
Ensure your home sleeping environment and bedding are clean and appropriate to the season
Eat a well balanced diet with sufficient vitamins and minerals
One area which is often adversely affected by these seasonal changes is our sleep There are a lot of aspects of having a good nights rest which are under our control But changes in temperature atmospheric pressure precipitation and humidity can have both a positive and negative impact on our rest
Stop Seasonal Sleep Distress With Alaska Sleep Clinic
If you feel that you or a family member has a sleep disorder contact Alaska Sleep Clinic today to speak with a board certified sleep specialist and receive a free sleep assessment Also you can click the link below to download our FREE e book that will introduce you to sleep studies and how they can help improve your life
