Guided meditation. Deep relaxation. Breathing exercise to help you fall asleep. Playne.

The benefits of this type of yogic breathing are very similar to box breathing, but it includes longer breath retention, so the effects are more calming and relaxing.
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Playne playlist:
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Some tips to help you sleep:
1. Lower the temperature.
Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help.
2. Experience both daylight and darkness.
Light can influence your body’s internal clock, which regulates sleep and wakefulness. Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake.
3. Practice yoga, meditation, and mindfulness
Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved. Mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day.
4. Avoid looking at your clock.
Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness. If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
5. Watch what and when you eat.
Several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet. If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it.
6. Listen to relaxing music
Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset. If relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep
7. Exercise during the day
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone. The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
8. Turn off all electronics
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep. This is partly because electronic devices emit blue light, which has been found to suppress melatonin. Using these devices also keeps your mind in an active and engaged state.
9. Try aromatherapy
Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.
A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality.
Popular scents with positive effects on sleep include:
-lavender
-damask rose
-peppermint
10. Practice writing before bed
Journaling and focusing on positive thoughts can calm the mind and help you sleep better.
Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.
Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.
Writing a to-do list, if only for 5 minutes, can be even more effective than journaling at helping young adults fall asleep faster
11. Limit caffeine and drink a soothing beverage
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
- chocolate
- coffee
- sodas
- energy drinks
Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia.
12. Visualize things that make you happy
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm. Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night.

Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.

No matter what, it’s important that you’re loving and gentle with yourself.

Видео Guided meditation. Deep relaxation. Breathing exercise to help you fall asleep. Playne. канала Epris Plays