Relaxation tips before sleep?

Yoga Discussion General Yoga
#1

Hi guys.

I’m in college and before my exams this semester I woke up very early. My exams are very important to me, but the thing is that I really need to have a good nights sleep to function at my fullest. However, the nights before my exam I woke up after only a couple of hours and then I couldn’t get back to sleep.
Normally I sleep quite good, so I think that’s the exam that’s stressing me. I’m not really nervious or anything it’s more like I’m too energetic and that’s probably why I wake up this early.
What relxation exercises should I try, I am open for anything, and it’s okay if the exercise takes a while.
And is there any books or videos that I should see on this subject?

Thank you for answering.
(this means very much to me).

#2

this is my before the bed checklist:

  • Restorative yoga (google it), simply putting legs up the wall will be relaxing
  • progressive relaxation (google it:) simple technique to relax the body
  • breathing exercises (full breath, breath count, alternate nostril breath)

fresh air walk will work good too

#3

Valerian root is a supplement you can take…

A recent find for me that works very well is a Epsom salt or himalayan salt bath

#4

I also would recommend restorative yoga in conjunction with deep breathing. But remember to turn off tv,radio and all other such distractions approximately 2 or 1.5 hrs before bedtime, then do some slow restorative yoga in a dimly lit room with an open window. again, I can’t stress enough how important it is to tune out of your day by turning off all your electronics, etc. In your case I’d consider putting all the textbooks and exam-related material away as well. All these distractions are probably the reason, why you’re having a hard time settling down and switching to sleep mode. I hope this helps and you’ll finally get your well-deserved sleep! :slight_smile:

Namaste!

#5

Sushumna, no tv 1.5 hrs before sleep? That’s the last thing i see for the last 20+ years . What do i do for the last 90mins then? Aside from maybe the 30mins from the restorative practice u mentioned.

I sincerely need tips here also. I usually have trouble sleeping

#6

Well… it doesn’t need to be 1.5hrs, but at least 1hr before sleep should be left for just yourself. I do realize that for lots of people this seems absurd, but I used to pretty much go straight to bed after watching something myself and after I stopped doing that I could really feel the difference. You just get a better sleep, because your mind will not be buzzing with all sorts of notions that demand processing time and energy from your brain. For me, a restorative practice lasts at least an hour, since all the movement is slow and you hold postures for a good 10 breaths each (and the breaths are deep). After that sometimes I might take a 15-20 minute supine meditation on my back (or on my back with legs up the wall). So there you go, an hour+ killed like that. And then maybe take a soothing cup of tea or drink some water, brush teeth, burn an incense and off to bed you go. :slight_smile: If this doesn’t work for you, I would suggest drinking some strong chamomile or lemongrass tea and writing down all your immediate thoughts on a piece of paper before going to sleep.

#7

[QUOTE=Sushumna Yoga;76858]Well… it doesn’t need to be 1.5hrs, but at least 1hr before sleep should be left for just yourself. I do realize that for lots of people this seems absurd, but I used to pretty much go straight to bed after watching something myself and after I stopped doing that I could really feel the difference. You just get a better sleep, because your mind will not be buzzing with all sorts of notions that demand processing time and energy from your brain. For me, a restorative practice lasts at least an hour, since all the movement is slow and you hold postures for a good 10 breaths each (and the breaths are deep). After that sometimes I might take a 15-20 minute supine meditation on my back (or on my back with legs up the wall). So there you go, an hour+ killed like that. And then maybe take a soothing cup of tea or drink some water, brush teeth, burn an incense and off to bed you go. :slight_smile: If this doesn’t work for you, I would suggest drinking some strong chamomile or lemongrass tea and writing down all your immediate thoughts on a piece of paper before going to sleep.[/QUOTE]

i would say no TV at all.:slight_smile: … i do not watch it for hmmmm … 8 years…and all my knowledge is up to date…

TRY it and you will see that it wont hurt! MAKE IT AN interesting experience for yourself! no tv for few days :slight_smile:

#8

CityMonk, we should organize a no-TV revolution! :smiley: They show nonsense that numbs the mind anyway…

#9

Hi Fred,

First of all good luck with your exams.
Now lets jump your topic, Whether one is a stressed person or excited all the time, i don’t think any of us has ability to put oneself asleep at any given moment, Its an involuntary process but we can have better relationship with sleep by scolding the excited mind and not getting involved in any delicious or ugly thought but keeping calm and staying on bed instead.
Prior to bed feed your mind with peace, lay down cross your legs, let you parts of body sink on bed/floor try to maintain stillness, google Shavasana instructions or video with someone’s vibrating and soothing voice. It may won’t change things overnight, but it can help. Ofcourse restorative posturs are the key to harmonise body and mind.

Good Luck again,