RELAX IN BED

RELAX IN BED

Are you tired of counting sheep? Seven out of ten adults say they experience anxiety and have trouble sleeping. To me it happens once in a blue moon and mostly because of excitement or because I am overwhelmed having too much on my plate. Most of the time talking to my boyfriend Kerem helps and doing these relaxing exercises puts my mind at rest. When I wake up in the morning, I laugh at myself: If I can handle 3 kids, a dog, an ex-husband, my boyfriend and my work, I can definitely handle everything else too!

“Bring it on” is a good attitude for a working mom, then all you need is a huge cup of coffee, a pen and a piece of paper. It is the time for a  To-Do-List! I don’t know about you, but these lists calm me down enormously and it is so satisfying to cross off the items with a thick pen. I never do lists on my computer, it’s just not the same.

I want to show you four exercises that will help you relax before you go to sleep. They are also suitable for your children and help if they suffer from performance anxiety or stress before an exam.

Wear your pyjamas or clothes that you feel comfortable in and put your cell phone on silent mode. Close your eyes and think of your last holiday or something pleasant that makes you happy. I want you to now concentrate on your breathing. Take a deep breath into the stomach, not the lungs. Hold it for a second and then slowly breathe out again. Repeat this five times before you start with the first exercise.

UPSIDE-DOWN

upsidedown

Lie on your back and lean your legs towards a wall. If there is no wall or if the stretch feels too intense, you can slide your butt farther away from the wall or do it without wall by just lifting the legs and holding them in a 90° angle to your body. Let your arms rest by your sides, plans facing up.

SITTING TWIST

sittingtwist1

sittingtwist2

Sit cross legged on the bed and place your right hand on your left knee, your left hand is behind your back. Gently twist your torso to the left, supporting the stretch by putting some pressure on your hand. Allow your gaze to follow, looking over your left shoulder.

ROCKING

rocking1

rocking2

Lie down on your back and hug your knees. Cross your ankles and wrap both arms around your shins with clasped hands. Inhale and rock your body up to sit, then exhale as you roll back.

SPINAL TWIST

spinaltwist1

spinaltwist2

 

Lie on your back and bring up your knees to 90°, your arms are stretched out on your sides with your hand palms facing up. Twist your lower body from one side to the other and hold the stretch for 15-30 seconds.

Research shows that people who are confident that the future will bring positive experiences sleep well. Why don’t you make this sentence your mantra: Tomorrow will be a beautiful day!