Do you often struggle to shake off the day’s stress and excitement before bedtime? And then you find yourself lying in bed, praying for sleep but unable to calm down? You’re not alone! It’s tremendously frustrating when your body is ready for sleep, and yet your mind hasn’t gotten the memo. If you want to doze off at a reasonable hour, explore some relaxation techniques for sleep.
How to Relax & Unwind Before Bed
If you’re among the one in five adults who sometimes struggle with insomnia, it’s important to learn how to deactivate your body’s “stress response” and activate its “relaxation response.” This will help calm your mind, relax your muscles, and allow you to drift off to sleep in peace. To get started, try these relaxation techniques for sleep:
Create a calming nighttime routine.
Consistency and routine can be enormously helpful for someone who suffers from insomnia, as it helps you communicate to your body that you will sleep soon. Try the following tips:
- Earlier in the evening, dim the lights and put on your pajamas.
- Go to bed and wake up at the same time each day, even on weekends.
- Make your room as dark as possible.
- Use comfy bedding.
- Keep your room cool.
- Don’t look at your phone in the hour before you fall asleep.
- Use a fan or sound machine if you’re distracted by noises when trying to fall asleep.
- Try reading before bed.
Review our blog post How to Improve Your Sleep Routine for more info.
Calm your breath with a breathing exercise.
Your breath is deeply connected to your body’s state of stress or relaxation. When you’re anxious or excited, you breathe quickly; when you’re relaxed, you take slow, calm breaths. So, if you want to trick your body into relaxation, try a breathing exercise.
Lie on your back in a comfortable position, and place one hand on your belly and the other on your chest. Breathe in slowly through your nose, filling your belly with air. The hand on your belly should rise, and the hand on your chest should remain as still as possible. Then breathe out slowly, feeling your belly lower. Take 10 deep breaths, making sure that the hand on your belly moves more than the one on your chest. This method of breathing engages the diaphragm and is known to greatly enhance relaxation.
Conduct a meditative body scan.
Don’t worry — no special equipment is required for this scan! It’s just a handy meditation technique that helps you calm down by focusing on different parts of your body. To start, lie on your back and do a little deep breathing. Then, bring your attention to your toes. Notice any sensations in your toes (warmth, heaviness, tingles, etc.), and if you’re feeling tension there, squeeze and release the muscles. Then, move onto your feet. Then your ankles. Then your calves. Keep going until you reach your forehead, focusing on the sensations of each part of your body, one by one, and releasing tension as you go. When you’ve “scanned” your entire body, you should feel wonderfully relaxed.
You might also wish to try progressive muscle relaxation, a similar technique in which you focus solely on tensing and relaxing your muscles, starting at the bottom of your body and working up to your head.
Visualize a peaceful, calming scene.
Imagining a serene setting can put your mind at ease. Obviously, the beach is a common choice: the warm sun, the soft sand, the waves gently lapping the shore . . . But maybe you’d rather be lying on a soft bed at a spa, relaxing on a patch of grass in a meadow, or watching the sun rise over mountaintops. Visualize whatever pleasant scene you like while breathing deeply, and then imagine yourself taking a peaceful nap in that place.
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Struggling to fall asleep or stay asleep can be very frustrating, but we hope these relaxation techniques for sleep help you get a solid night’s rest tonight!
Are you looking for a premier assisted living and memory care community in the heart of downtown Greenville, South Carolina? Come visit us at Waterstone on Augusta. Our community is both relaxing and elegant, and we strive to enhance the quality of life of the seniors we serve through teamwork and unity. To learn more about our amenities and to view our lovely community, please schedule a tour online or call us today at 864-605-7236.