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Home Mujer y bienestar Relajación creativa: trucos para conciliar el sueño

Relajación creativa: trucos para conciliar el sueño

Mujer y bienestar


193 93951

Existen diversas dificultades que pueden aparecer en nuestro ciclo de sueño y que nos impiden descansar correctamente. Te contamos unos trucos para que concilies el sueño con facilidad.


Compártelo con tus amigas:

Uno de los obstáculos más estresantes puede ser la conciliación del sueño. ¿Os habéis encontrado alguna vez dando vueltas en la cama durante durante horas sin poder volver a dormir?

¿Qué podemos hacer ante esto? Te contamos algunos trucos:

  1. En primer lugar no intentes dormirte. Lo llamamos la intención paradógica, cuanto más intentamos esforzarnos y decirnos que es tarde y que tenemos que madrugar al día siguiente, más nos activamos y más ansiedad aparece.
  2.  Si ves que llevas un tiempo en la cama intentando dormir y no lo has conseguido y te encuentras molesta, levántate y haz alguna actividad aburrida o da una vuelta por la casa y vuelve a la cama.  Así evitarás asociar esa sensación de ansiedad con estar en tu cama.
  3. Mantén tu atención enfocada en algo agradable y no en lo que tienes que hacer al día siguiente.

Por último, ¡utiliza alguna técnica de relajación!:

  • Prueba a enfocarte únicamente en tu respiración. Nota cómo el aire va entrando y saliendo suavemente por tu nariz. Si te sorprendes pensando en otros asuntos, trae amablemente la atención de nuevo a la respiración sin penalizarte.
  • Piensa en un lugar que te ha transmitido sensaciones de calma y tranquilidad en un pasado. Un lugar en el que te hayas sentido bien. Puede ser un pueblo, una playa, un lugar familiar… Visualízate en él, imagina que estás allí escuchando los sonidos, sentada o caminando por ese paisaje. Disfruta de las sensaciones y déjate llevar por las imágenes que lleguen. Verás como sin darte cuenta comienzas a soñar…
  • Por último, otra estrategia es enfocarte en tu cuerpo. Siente tu peso sobre el colchón, nota las sensaciones de calor y comienza a recorrer mentalmente tu cuerpo de la cabeza a los pies sintiendo la relajación de cada parte, cada extremidad…

¡Ponlo en práctica, seguro que consigues relajarte y finalmente conciliar el sueño!

 

Fuente: Alicia Jiménez, psicóloga

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