In order to keep our mental and physical condition at good parameters, the international yoga teacher Dana Ţupa, recommends that we must return to the old tradition of going to sleep starting with 22.00, otherwise we will develop in time the so-called chronic fatigue, a condition that can radically decrease our performance in everything we do, generally due to exhaustion of the adrenal glands.
“Even if it seems impossible to fall asleep at 22.00, given the current circumstances, a few simple relaxation exercises that we can perform for 10 minutes before bed, can help us forget about all worries and be able to sleep peacefully without breaks for about eight hours a day. If we keep this sleep program, our health will visibly improve, we will become much more energetic, we will regain our strength to concentrate and we will achieve much more easily what we set out to do “, says Dana Ţupa, the founder of the first school of internationally accredited yoga from Romania, PURNA Yoga Academy.
Here are four simple steps for a good night’s sleep!
1. Drink a warm linden tea, sweetened with lime honey, about 30 minutes before going to bed. Its calming effect is given by the neurosedative and antispasmodic properties of linden flowers, due to the farnesol essential oil.
2. Do a personal ritual and don’t jump out of office or family problems straight into bed, absurdly hoping you’ll fall asleep quickly. If you have a child, you know that before going to bed, he is bathed, massaged, oiled, etc. Likewise, a warm bath before bed, in which lavender oil is dripped, can work wonders, as the muscles relax, the warm water makes the body in a comfort zone, and the lavender oil, brings in addition, therapeutic effects of nervous relaxation and calm.
3. Sit on the bed, with your legs crossed (Turkish) and for a few minutes, do a simple meditation, in which to follow your breath. Eliminate your thoughts as much as possible and combine your attention only with your breathing. Although it has immense value in purifying the mind, this type of Buddhist meditation is considered dry, boring and sleepy for the human mind, accustomed to constantly jumping from one thought to another.
4. Lie on the bed and practice the following relaxation exercise: tense all the muscles, from the head to the toes. Hold the contraction for 5-6 seconds and then relax suddenly. Repeat this exercise three times and then focus again, lying down, on the breath.
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