Do You Want to Sleep Better at Night? How a Massage, Meditation, and Other Activities can Help

We've all had our share of restless nights, tossing and turning and waking up at three in the morning wondering where our sleepiness went. And if you've had a particularly busy day expecting to fall asleep as soon as your head hits the pillow and you still end up staring at the ceiling in the middle of the night, this could lead to a lot of tiredness the following day, which can definitely affect your concentration and your overall mood. But if you want to sleep better at night, there are some things you can do to promote it. We're talking, of course, about pampering yourself and engaging in certain activities which can help you sleep better. So, do you want to sleep better at night? Here's how a massage, meditation, and other activities can help.

Shrug it off 

A shrug can convey a lot of emotions, but shrugging can help you sleep better as well. There is a particular'shrugging exercise you can do just before going to bed  and this is especially useful if your neck, upper back, and shoulder muscles are always tense during the day. To do the shrugging exercise, simply inhale as deeply as you can and then slowly lift your shoulders upwards in that classic'shrugging pose. Hold your breath for about five seconds, and then exhale as slowly as possible whilst you lower your shoulders to a normal and relaxed position. Do this about five times, and you will feel more relaxed when you are done.

Get a massage 

For many of us, a massage is the ultimate in relaxation if we want to sleep better at night. But whilst you can get a massage from a spa, you can also do your own bit to massage yourself. Give yourself a self-massage session by applying an essential natural oil to your hands (some great essential oils include coconut oil, sesame oil, or sunflower oil) and then massaging your body starting with your feet. Massage your feet in a circular, stroking motion, and when you are finished with your feet, go upwards and massage your legs, your arms, and your torso. Afterwards, pay attention to your scalp and your face, making it a point to perform soothing, circular motions as well. This not only promotes sleep  it can also aid in digestion and help improve your blood circulation.

Another thing you can do is get a relaxing massage from your very own hydro shower cabin  or, better yet, a steam shower cabin with massage jets and soothing steam. Spending time in a hot shower even just a few minutes before going to bed can make a difference, more so if it's a hydro shower or a steam shower with several body massage jets.

Perform some meditation exercises

Meditation can also work wonders for your sleep, especially if you do it right. Even if you are a beginner, meditation is easy  it's merely a way to do a deep breathing exercise which can help you'relax. You can begin your meditation session by relaxing your body and then slowly taking deep breaths. When taking deep breaths, make your tummy expand and let your lungs fully inflate. When you breathe out, it will be easier for your brain to relax, and your blood pressure and heart rate can lower as well. Even if you end up "thinking" whilst breathing in and out, just let it go and concentrate on your breathing. Do this for five minutes, and you should feel relaxed and ready for a good slumber afterwards.