Tag: exercise for mental health

Bedtime Yoga: 7 Yoga Moves for Better Sleep

Trouble falling asleep? You’re not alone! Whether you’re dealing with insomnia, restless syndrome or other sleep disorder keeping you up at night, it’s important to craft a proper sleep schedule and bedtime routine to help fight off sleep deprivation. Yoga has many benefits, but it’s especially great to unwind with before bed as it helps relax your body and mind while improving overall sleep quality. Here are a few bedtime yoga poses you can incorporate into your bedtime routine.

Bedtime Yoga: 7 Moves for Better Sleep
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Child’s Pose

Child’s pose, also known as balasana, is a simple pose that helps promote relaxation and calmness while relieving tension in the back and shoulders. This is the perfect pose to engage in after a long day. Start by kneeling on the floor with your toes together and hips should-width apart. Slowly push your hips back and rest your chest in between your thighs. 

Then, rest your forehead on the ground and stretch your arms forward. Hold this pose for three to five minutes or longer if you’d like. Take slow and steady breaths through your nose as you hold this pose. If you feel comfortable, try slowly rocking your head back and forth. This helps relieve any tension you may be feeling in your brow. To ensure you’re comfortable in this pose, wear a comfortable pair of yoga leggings so you’re able to feel the stretch and aren’t restricted by your clothing.  

Cat and Cow Pose

Though it has an interesting name, cat and cow pose is extremely effective for relieving tension in your spine, shoulders and lower back while also promoting mental relaxation. Begin on your hands and knees with your wrists lined up with your shoulders. Inhale into cow pose by bringing the top of your head and your tail bone up to the ceiling. Then, exhale into cat pose by tilting the crown of your head down and arching your spine. 

Focus on drawing your belly button in toward your spine while you’re in the cat pose to allow for a deeper stretch. Repeat the sequence five to 20 times, remembering to take slow and deep inhales and exhales as you perform the movements.  

Corpse Pose

Also known as savasana, corpse pose is the best way to end your bedtime yoga routine, and best of all, it can be done from your bed. Corpse pose is great for lowering blood pressure and heart rate, relieving tension in your body and promoting relaxation. 

To begin this pose, simply lie on your back with your legs straight in front of you. Relax your arms at your sides with your palms facing up. With your eyes closed, take slow deep belly breaths and allow your body to relax completely. Hold this pose for 10 to 15 minutes, or however long you feel is needed. If you have trouble quieting your mind before bed, try putting on some soothing music or engaging in meditation while you hold the pose.   

Although sleep doesn’t always come easy, unwinding with some bedtime yoga can help you relax so you can get a good night’s rest. For more yoga poses you can do before bed as well as tips for crafting a perfect sleep schedule, check out the infographic guide below. 

bedtime yoga

Author Bio:

Corey Doane is a digital content creator who helps Adidas create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle. 

Good Mental Health: 9 Psychologist Approved Tips

A good mental health is a basic need the same way clothing, food and shelter are. It is the food for your whole being that keeps you going and helps you face all that life throws your way. So what are some things that psychologists advise us to do to have good mental health? Let’s find out.

Being of sound mental and emotional health is very important. Being at peace with yourself and your surroundings helps you cope with so much in the best way possible. You live life as it comes, and secondly, you appreciate the people around you. Overall you lead a charmed life. However, once in a while, the psychologists approved tips below can help you.

So read on so that you can learn to cultivate a better functional mental health status.
Good Mental health Tips
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
Good Mental health Tips

Meditate For Good Mental Health

All good mental health habits start when you are at peace and in zen with everything. That means you are content with your life as it is, and you are at peace with people around you. And the best way to get to this state as many psychiatrists will advise is meditation and mindful thinking. This could be anything from a yoga session or having a meditation session in nature.

Exercise

When you are moving your body and burning all that excess fat, your mind gets rejuvenated too. When you look great, you feel great as well. Exercise then becomes a very significant way to gain good mental health. The activity you partake depends on your ability. It could be everyday things like walking to the advanced regimes that need a trainer. At the end of the day, you achieve so much from exercising.

Diet

By diet, we mean eating right and what your body benefits from. This is drinking lots of water and eating a balanced diet. Your meals must include proteins, minerals, vitamins, fats, and carbohydrates, among other foods.
Some people might forfeit specific food groups or twerk the quantities to fit their needs. For instance, those who want to cut some weight could try a keto diet with fewer carbs and more proteins and healthy fats. All in all, a high diet will, for sure, keep you maintaining good mental health.

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Gratitude

How to practice good mental health also means that you have to practice gratitude in every event of your life. When you are grateful for what you are facing, everything goes well. For instance, if you are thankful for your new-found date on https://datingrating.net/, most probably, that date will go smoothly, and even if it does not, you will be grateful for the opportunity and lesson learned.

Laughter

Ever heard someone saying that laughter is medicine? Well, psychiatrists do agree that laughing has a positive effect on good mental health. Some situations may not be funny, but laughing at it lays off the event’s burden, making it easier to deal with. Please do not hold back laughter because it instantly lifts your spirits.

Music Therapy

Music has a powerful effect on the brain, and one of those effects is relaxing and rejuvenating. When you listen to upbeat music that has a positive message, your mental health will stay positive. Music is stressed since listening to songs with words that discourage you kills the integrity of mental health that music helps achieve. For music therapy to be effective, fill your playlist with great pieces and do not forget to dance, that helps too.

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Be Present

Being present means that you live in the moment. If you are at a concert, instead of worrying about making it to work next week, enjoy the show. Being present makes you conscious of your surroundings, which makes you appreciate even the people around you. Living in the present makes it easy for you to deal with issues as they present themselves. More so, it gives you a chance to sort them out before they build up to stress you later.

Be Optimistic

Another sure way to have good mental health is to remain optimistic in all situations. It is known that good attracts good things; hence thinking positively will promote good mental health. Having a promising approach to life means that you only anticipate good results from people and events in your life.

Document It

Lastly, jotting down your feelings could also help you deal with them better. Writing it down is a way to let it out without the hustle of having to talk to someone which is tasking for some people. A personal journal allows you to relive it all through writing, which is very therapeutic and a useful tip for improving mental health.

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Conclusion

Having good mental health is a personal matter that you must make the conscious decision to stay that way. There may be incidences that require outside counsel, and you must never hesitate using a mental health helpline, they do come through. If you have more to add on these tips, leave us a comment, we appreciate your input. Now let’s take this somewhere awesome and share the positive vibes.

Author Bio

Michelle Austin is a guest blogger and copywriter with more than 3 years of experience in the psychology of family relationships category. Worked for a long time at the Media Group as editor. Now she is a relationship coach for couples from Mansfield, OH. Her main goal is to help couples stay together in a healthy and strong relationship. Take care of yourself and be patient.