Relaxation exercises before bedtime | Pledge SportsPledge Sports

Relaxation exercises before bedtime | Pledge SportsPledge Sports


A good night’s rest is extremely important for our body and mind. Sleeping repairs the body and prepares it for the next day. However, sometimes sleep disorders can be caused by stress, poor sleep habits, pain, nicotine intake, caffeine or alcohol, or other reasons. We at Pledge Sports recently created an article to give you some tips to promote good sleep.

However, if you’ve tried to reduce screen time before bed, don’t eat late at night and don’t get better rest than we’ve given you, it’s probably a good idea to learn some relaxation exercises that you can do. Can to avoid insomnia. There are a lot of them, but we will give you the most effective.


Have you ever heard of ASMR? The Autonomous Sensory Meridian Response, or ‘ASMR’, is a biological phenomenon that makes your brain happy when you hear or see something you like. The goal is to help you relax and sleep. Youtube is the main platform where it is developed, so there are a large number of videos in which people whisper, touch or scratch an object, cut soap, eat, turn the pages of a book, and so on to create various sounds. Let our brain be liked.

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If you want to try if ASMR works for you, it’s recommended to listen to those videos while you’re lying down with headphones on. These types of videos are recorded with a specific microphone, so, with your headphones on, you’ll be able to see every single sound that person is making. Its popularity is growing rapidly as many people with ASMR feel calm and relaxed before going to bed. But as you know, what works for some people doesn’t suit others, so the best way to know is to try it.

autogenic training

Autogenic training is a method created by psychologist Johannes Heinrich Schultz and famous for fighting anxiety and insomnia. This relaxation technique uses exercise to relax you physically and mentally by slowing breathing, lowering blood pressure, and creating a feeling of increased well-being.

Importance of sleep for mind and body

To do this, you have to lie down or sit and then the first step will be to slow down your breathing. When you feel that you are controlling your breath, tell yourself “I am completely calm”. After that, focus your attention on your right hand and while breathing slowly and controlled, repeat the phrase “My right hand is heavy, I am completely calm.” Do this with your left arm, legs and then focus on your heartbeat and repeat six times. “My heartbeat is calm and regular. I am completely calm.”

You have to repeat this with your stomach, chest and forehead. When you feel that heaviness, relaxation and warmth say “arms strong, take a deep breath, open your eyes”.

guided imagery

Another exercise you can do is guided imagery, which is a type of meditation that involves focusing on a specific object, sound, or experience to calm your body and mind. You can do this using audio recordings or your own ideas. Let’s give you some tips for practicing guided imagery yourself.

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To begin guided imagery, think of a happy memory you have. It could be a holiday, a moment from your childhood or something that makes you feel happy and comfortable. The next step would be to dig into the memory. Try to remember how you felt, what you felt, if it was hot or cold, who you were with, what you were doing…

To make the process better, you can use soothing music to help you relax. Once you have your memory, you can start building on it. By focusing on those images you can feel relaxation, insight and enlightenment. It will help you to de-stress and relieve physical tension and psychological stress. When all those worries and stress are gone, the quality of your sleep will improve.

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You can use some of these popular techniques to fall asleep faster, sleep longer, and improve the quality of your sleep. Which one will you choose?

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