Slow, deep breaths are one of the simplest and most basic ways to activate your body’s natural relaxation response. When you are lying awake in bed, start by taking 10 deep breaths. This alone will slow down your breathing and create a sense of calm. Although it is a good idea to go to bed at the same time every night, there will be nights when your brain is buzzing and not ready for sleep.
In this case, you should not lie down yet. Your racing thoughts could lead to insomnia. Instead, do something to relax until you feel tired. For example, take a warm bath, or sit in a comfortable armchair and listen to soft, soothing music.
This way you will spend less time in bed and more time sleeping. Almost one in five people sometimes have problems with insomnia. It is often hard to tell why someone has trouble sleeping. Using relaxation techniques and changing your sleep habits can help you fall asleep faster and find a more restful sleep.
This exercise is ideal because it involves lying down, which puts you in the perfect position for restful sleep. Lie on your back with your legs hip-width apart and your arms relaxed at the side of your body. Take a few deep breaths in through your nose and out through your mouth. With each inhale, make sure your lungs are filled and completely emptied when you exhale.
Think of your daily, consistent attention to relaxation as an investment in your round-the-clock sleep at night. As part of a nightly relaxation routine, progressive relaxation can help you release physical and mental tension that, if left unaddressed, can interfere with sleep. Because a heightened state of arousal affects sleep, a growing body of research suggests that relaxing before bed may be one way to reduce symptoms of insomnia. Deep, slow, self-conscious breathing is an ancient, effective way to relieve the body of stress and tension, and a great way to relax as you transition to sleep at night .
Scientific studies show the benefits of these relaxation techniques in managing stress and promoting healthy and restful sleep. Stress management and adequate, quality sleep are two important components of health. So when you use relaxation techniques that help you in these areas, you are investing in your basic well-being. Try my five favourite relaxation exercises to help you manage stress and anxiety and get better sleep, rather than hands off. Home ‘ Blog ‘ Stress Relief ‘ The sleep doctor’s 5 relaxation tips for stress relief and better sleep.
Several studies have found that listening to music before bed can help people relax and fall asleep faster ( , and can even improve sleep quality for some. In conjunction with other productive sleep habits ( , activating the relaxation response before bed can contribute to better sleep. As part of a nightly shutdown routine, progressive relaxation can help you release physical and mental tension that, if left unaddressed, can interfere with sleep. In one study, listening to music or practicing muscle relaxation techniques before bed was found to improve sleep in people with post-traumatic stress disorder (PTSD) ( , a condition in which people remain in a constant state of alarm after a stressful experience.
Of course, tracking alone cannot relax you, but it can alert you to signs of stress so that you can take purposeful, self-aware steps to relax, whether in the middle of an active day or as you prepare for sleep.
