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At last – sleep like a baby!

01.12.2017 - by Vitalpina Hotels Südtirol
Category: Well-being
 
It is a well-known fact that sleeping is good for you. Unfortunately, however, many people do not sleep as well as they would like to. Sleeping disorders are on everyone’s lips. It is often difficult to get to sleep as we are trapped in our thoughts and, the more we try, the less we are able to fall asleep. Waking up in the middle of the night without being able to get back to sleep is also a source of stress.
Yet sleep is the best way to regenerate mind, body and soul. The cells renew themselves as we sleep, healing processes are initiated and the body’s defences are strengthened. Good sleep thus offers effective protection against illness.
Stress is usually the reason for poor sleep. The magic word is relaxation, and relaxing means letting go. This can even be measured physically: muscle tension decreases, the heart rate slows, the blood pressure drops and breathing becomes quieter and more regular. Only this way can the whirl of thoughts be kept at bay and worries be forgotten.

Breathing is the key to success. We thus present some simple breathing exercises that can help you sleep better.

1. Lie down comfortably. Try to relax body and mind. Breathe in and out, steadily and evenly. Concentrate fully on your breathing rhythm. As you do so, think: “I am sleeping. I am sleeping. I am sleeping.” It is quite normal if your mind wanders: bring your attention back to your breathing.
2. Place your hands on your stomach and feel the rhythm of your breathing. After about a minute, start to intensify the way you exhale by slightly increasing the pressure of your hands at the end of each breath – as if you wanted to squeeze some more air out. Wait until you automatically inhale, then relax your hands. Repeat the next time you exhale, gently increasing the pressure of the hands as you breathe out the last air. Your breathing will naturally become deeper as a result and you will effortlessly achieve a pleasant state of relaxation. You can perform this massage at various points of the body where breathing occurs: the upper chest, upper abdomen, lower abdomen, lower back and the side ribs.
3. Lie down, relaxed, with your legs bent. Observe how you breathe naturally. Breathe gently in, and out again. Then stop breathing for a short while. See how your stomach rises and falls. Place your hands on the lower abdomen and watch the action even more intensively.

We wish you many a restful night from now on – perhaps even as part of a holiday at one of South Tyrol’s Vitalpina Hotels?
 
 
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