25 Sleep routine

On this occasion, we are going to talk about about how to establish a sleep pattern that is favorable, that is, to fall into a deep and restful sleep

Today, because of the accumulation of stress, because of the lifestyle we lead a little bit hectic, loaded with information, of things to do

many people have problems at bedtime, even though they are tired, they don't manage to free the tension of the body, to surrender to sleep, so necessary for

so that, to revitalize ourselves and fill us with energy again

If you are a person who has difficulty going to bed early, it is recommended, than from week to week, go to bed half an hour earlier, so that you get to bed with the lights off, at half past ten at night

It is beneficial, very beneficial sleep those two hours between ten and twelve o'clock at night, before midnight, because those are the hours in which our body experiences then, a deeper rest and we give you the opportunity to rejuvenate itself

It doesn't have the same effect on our physiology if we sleep eight hours, from twelve o'clock at night at one

twelve o'clock at night, midnight, midnight, at 8 o'clock in the morning, that if we get sleep a little earlier, from ten o'clock at night, until six o'clock in the morning

There are even studies that prove it, that in those hours before nightfall, of midnight, that's when our body is then experiences a greater rest and rejuvenation

So, to get ready for the sleep routine, it is therefore recommended to have dinner soon, around seven o'clock in the evening, so that we have enough time to digest and have a light dinner, so that we have enough time to digest and have a light dinner, so that we can have an easier digestion, for our organism

Before going to bed, we can prepare a hot water bath and sprinkle some aroma that we have specially chosen, for that hour, for the hour of sleep

We can spread it in the bathroom and also in the room where we are going to sleep

And in that little while, that the bathtub is filling up, we take the opportunity to have a massage, it must be a massage, a self-massage, soothing, relaxing

to help us to calm down

the body and the mind

And once we have finished the massage, then we are ready to get in the bathtub for ten or fifteen minutes

We can turn off the lights, light some candles, create a pleasant atmosphere, put on some relaxing music

so, we are conditioning our senses, through the senses, we are conditioning the body and the mind to relax and prepare for a dream, for the dream, for is to immerse oneself in sleep and rest

Once we have taken our bath, we can prepare either a warm milk or a herbal tea of chamomile; something that will help us internally also to relax us, we know that the heat when we drink something hot, well, helps to appease our body, to soothe our emotions

We are leaving relaxing, it's about time to go to bed and when we are in bed, so we try to bring the attention to the body, because many times we are already ready to sleep, but let's say that the mind does not stop, we are thinking about what we have not done, about what we have to to do the next day and probably those thoughts are interfering with our desire, with this ability and with our need to put ourselves definitively to sleep

When we experience at that time mental turbulence, overthinking, one thing we can do is to have a little notebook

at hand, and download some of those ideas so that we can mentally we are left calmer, we take it from there And this also favors then, the tranquility of our mind to help us in the sleep

It is also advisable, because to read inspirational reading, spiritual

avoid reading at that time some reading that is like very active, very busy

or also avoid bringing work to bed, but rather, to let go, to let go of all the tiredness of the day and to deposit the thoughts in a notebook

if necessary, and we can then do like a scan of the body, drawing attention starting with the feet, then moving up to the knees, abdomen, chest, shoulders, the arms

And so on, going through the body with our attention, and observing the breath, observe the breathing quietly, every time we notice that our attention has dispersed again in the thoughts, we calmly turn the attention back to the breath, and so on and so forth, we are going to go sealing that relaxation necessary to enter into deep sleep