Maybe feeding off the out-sized confidence of their leader, the Bengals reeled off two wins in the span of five days, including Thursday night's 27-15 triumph over the Miami Dolphins in front a record home crowd.īurrow said the team looked at the quick Sunday-Thursday turnaround as an opportunity “to get that ugly taste out of our mouth“ from the first two sloppy losses to Pittsburgh and Dallas. The Bengals would turn it around, the star quarterback promised. If you continue to experience sleep problems despite trying everything, please consider speaking to your primary care physician at the earliest.CINCINNATI (AP) - After Cincinnati lost the first two games of the season, Joe Burrow told everyone to relax. This tricks your mind to stay focused on your happy place, making it easy for you to relax and drift off to sleep, he explains. See and feel everything that will be in your surroundings," suggests Salter. "Visualize yourself in that peaceful setting. Picture a place that you find most relaxing-it could be on a tropical beach or in your family home next to the fireplace. In addition, milk is rich in calcium and magnesium that help you maintain deep sleep all night, notes Salter. Milk contains an amino acid called tryptophan-which is critical for the production of serotonin aka the "feel-good hormone" that's also a chemical precursor to melatonin. The blue light emitted by your phone, tablet and other screens can mess with your sleep by signaling your body to stop making melatonin (the hormone that controls when you feel sleepy), Salter explains. "Any screens that are in your bedroom are a big distraction," says Salter. According to a 2018 study, people who take five minutes to write down tasks they want to complete the next day nod off significantly faster than those who jot down tasks that they have finished earlier in the day. Alternatively, you can make a list of all the tasks you want to accomplish the next day. This will help create a sense of relief and calm," says Salter. "Any thought that has been dealt with in the day can be checked off. Spend five to ten minutes each night writing down what’s on your mind and what you’re doing about it. The method helps activate your parasympathetic nervous system (PNS) which regulates your body's relaxation response. It involves slowly tensing and then relaxing your muscles, one muscle group at a time-followed by deep breathing, Salter explains. Another effective technique for reducing anxiety and racing thoughts is progressive muscle relaxation (PMR). Practice progressive muscle relaxation.Here are a few other easy mental exercises to try when you're having trouble catching zzz's. "It can be as simple as ‘name every animal starting with the letter B’," suggests Slater. Doing a mental exercise can help your brain focus away from those overwhelming thoughts and worries. If you're stressed or worried, it can be hard to distract yourself enough to fall asleep. Consider blocking out 30 minutes daily for your bedtime ritual, he suggests. "The aim is to relax your body and mind and set it up for sleep," says Salter. For example, reading, meditating or stretching before bed will help your body associate these stress-busting activities with sleep time. By creating a pre-sleep ritual you can establish a clear link between certain activities and sleeping," says Salter. "Your body craves routines and likes to know what is coming next. Just like you should establish a morning routine, you should also have one in place for winding down at night.
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