Relaxation To De-stress
Time For Yourself:
With today’s varied and busy lifestyles, ‘me’ time is rarely just going to fall into your lap. It is something that should be planned for, anticipated and enjoyed because the benefits are abundant. Without space to breathe away from the demands of others, where the time is just for yourself, you will invariably become tired, snappy and lacking in energy or motivation. ‘Me’ time gives a few precious moments to re-evaluate, give yourself a pampering treat or to clear your mind. It is’nt selfish to want time to yourself; if anything, the happier you are, the happier others around you tend to be, particularly when it comes to children. Fitting in this time, however, can be difficult, but don’t waver! Plan a babysitting swap with a friend, use a babysitter or call in the grandparents so you can get away for quiet time, a massage or just a simple, leisurely stroll. Look at adult education centres where you can join a fun class. Just passing on the responsibility to someone else for an hour while you workout or enjoy a swim is often enough to boost your energy levels and your self-esteem.
When things are really tough, however, try giving yourself a 15-minute pampering treatment in the baths, such as a face mask, body scrub or a simple fragranced soap. Choose relaxing bath oils, such as lavender, bergamot or mood-lifting tangerine, to add to the water, and create a relaxing background by lighting a couple of candles and turning out the main lights. Relaxing mood music in the background will really help you to unwind. Ensure that your towels are clean and fluffy. Just the very act of pampering and knowing you are taking care of your skin and body in a way that will benefit is mood-boosting and relaxing. When it seems like there isn’t a way to find any time for yourself in the day, try getting up 15-20 minutes early. In that time, enjoy the peace and quiet of the household with a warm drink, a short walk if the weather is good, or gentle breathing exercises to prepare you for the day ahead. Try inhaling deeply but gently through your nose and exhaling through your mouth. As you exhale try to ‘count’ the breath out slowly, aiming to make the breath last to a count of 8 to 10.
Relaxing Before You Sleep:
Although for many, watching TV can be a relaxing way to end the evening before you goto bed, in fact it can have a negative effect on helping you unwind. While the body relaxes, the brain is working overtime, being stimulated by what you see and hear. Also avoid vigorous exercise right before bed; while it may tire you out, your body won’t be ready to sleep until it has had some downtime. Certain foods have an effect on the ability to sleep; some say cheese keeps them awake all night, while others say a banana before bed induces sleep! Certainly, anything with caffeine in it will impact on your ability to sleep, so avoid tea (herbal is fine), coffee and colas for several hours before you want to sleep. Trying to fall asleep on a full stomach is uncomfortable, so give your food adequate time to digest before turning in. By listening to relaxing, gentle and quiet music instead of watching TV before bed, you may see a difference in how quickly you are able to fall asleep. There are many ways to help with sleeping, much of it using relaxation techniques to relax both mind and body and allowing you to ‘switch off’ more readily. While some swear by hot milk before bed – and milk has properties that really do aid sleep – others like to use natural methods such as a warm (not hot) bath using essential oils such as chamomile and lavender, to help to soothe them. You can add drops of lavender essential oil to your pillow; the olfactory senses are very powerful, and lavender is known to target parts of the brain via the sense of smell that send signals to relax.
Sleep experts advise that when you are struggling to get to sleep, the worst thing you can do is lie there getting more and more concerned about not going to sleep. It is recommended that you get up and goto a different room to listen to music and read. Go back to bed to try again after 20 minutes or so, keeping to your usual night-time routine. The temperature of your room can also affect your ability to have quality sleep. A hot, stuffy room is a recipe for disaster regarding sleep, making you sticky and uncomfortable before you even start. On hot nights, a cool shower before bed and a simple electric fan can make all the difference. In fact, ‘white noise’ such as a bedside fan can help people to drift off. Choose cotton or silk clothing to wear in bed, but make sure your clothing is comfortable and not restrictive in any way. Choose cotton bed sheets that are gentle on the skin, and help to keep you at a comfortable temperature. A cold room, while thought to be ‘healthier’, is no fun to sleep in if you wake up shivering! Take a hot water bottle to bed with you while you wait for your body to naturally conserve heat as you sleep.
