RELAXATION TECHNIQUES TO FALL ASLEEP – Here are step-by-step instructions on what you can do to relax your body and fall asleep.
Are you one of those people who are having a hard time sleeping at night? Sleeping difficulties may be caused by a lot of factors – problems, conditions like insomnia, overthinking mind that is hard to shut, etc.
Just tossing and turning in the bed when you want to sleep and get ready for the next day’s tasks is disappointing. It can stress you out more than give you a restful moment.
Based on an article on Sleep Foundation, there are actually relaxation techniques to fall asleep fast. Your body might be needing these so you can achieve a quality sleep that can get you ready for tomorrow.
Relaxation Techniques to Fall Asleep Fast
Controlled Breathing
Obtain a sense of calmness by doing controlled breathing or also called prayanamic breathing. Here are the steps to do it:
- Option 1
- Inhale slowly and gently through your nose.
- Exhale slowly and gently through your mouth.
- Option 2 (Dr. Andrew Weil’s 4-7-8 method)
- Put the tip of your tongue near the ridge behind your two front teeth and hold it there.
- Close your mouth and inhale through your nose while counting 1-4 in your mind.
- Hold your breath while counting to 7.
- Open your mouth and exhale while counting to 8.
- Repeat the cycle thrice up to four times.
Progressive Muscle Relaxation
Based on the article, it can give the body a calming effect by gradually tightening and releasing muscles along with controlled breathing. Here are the steps:
- With your eyes closed, slowly breathe in and out.
- Starting with your face, tense your muscles (lips, eyes, jaw) for 10 seconds, then release your muscles and breathe deeply in and out for several seconds.
- Tense your shoulders for 10 seconds and then relax and breathe.
- Continue tensing and relaxing the following body parts, skipping any area where tensing the muscles causes pain:
- shoulders
- upper arms
- lower arms and hands
- back
- stomach
- hamstrings
- calves
- feet
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