Dünyadan öz bakım ve geleneksel yöntemler

Çağdaş ve dünya çapında

Kökeni Çağdaş ve dünya çapında olarak gruplanan öz bakım ve geleneksel uygulamalar. Yer almak tavsiye değildir ve herhangi bir etki vaat etmez.

• Stimulus control for insomnia (CBT-I component)
• Walking
• Avoid alcohol as a sleep aid
• Cycling as daily activity
• Afternoon caffeine cutoff
• Cyclic sighing (physiological sigh practice)
• Mindfulness / MBSR
• Yoga asana (general)
• Local cold pack
• Standing and movement breaks
• Morning outdoor light exposure
• Local heat therapy (pack, wrap)
• Progressive muscle relaxation (Jacobson)
• Sleep hygiene
• Diaphragmatic (belly) breathing
• Time in nature (green / blue space)
• Music-based relaxation
• 4-7-8 breathing
• Wim Hof breathing
• Foam rolling (self-myofascial release)
• Box breathing
• Massage ball / self trigger-point release
• Guided imagery
• Toe mobility and foot-intrinsic exercises
• 20-20-20 eye break rule
• Earthing / grounding