5 Great Relaxation Techniques for Sleep

5 Great Relaxation Techniques for Sleep

It's not uncommon to have problems falling asleep. According to research, about a third of adults have chronic insomnia, a sleep disease marked by persistent difficulty falling asleep or staying asleep. Tossing and turning in bed after a stressful day can be a common experience, even for not having chronic insomnia.

Relaxation techniques for sleep are an excellent approach to letting go of the day's events and concerns and falling asleep more quickly. However, with so many options, it cannot be easy to know where to begin. To assist you, we experimented, conducted sleep tests, studied them. Finally, our sleep experts have come up with the 5 best relaxation techniques for sleep available, ranging from breathing exercises to cognitive activities. So, this evening gets started with these relaxation techniques for better sleep.

Abdominal Breathing

Deep breathing into the abdomen rather than shallow breathing into the chest is referred to as abdominal breathing. The steps that follow will ensure that you are breathing via your diaphragm.

  1. Lie down with your legs slightly apart and straight. Close your eyes and point your toes outward. Gently place your arms at your sides. Make sure your palms are facing up.
  1. With one hand on your belly and the other on your chest, make a V-shape
  1. As you inhale, pay attention to which hand raises the most.
  1. Focus on filling your stomach (bottom of your lungs) with air before reaching the top of your hand on your chest rises the greatest when you inhale. Trying to urge your abdomen to rise while you breathe is a simple method to do this.

Always inhale through your nose and expel through your mouth when breathing. Maintain a relaxed expression on your face as you do this. To ensure that you are breathing slowly, count your breaths in 

and out. Relax your muscles and concentrate on the sound of your breath.


This form of breathing is beneficial because it helps to slow down the numerous functions in your body that can cause you to become tense and worried. Allowing yourself to take deep breaths will help you relax and fall asleep more easily.


Autogenic Training

Autogenic training (AT) is not a well-known technique, and that's a shame because it's a simple and effective way to reduce stress and sleep better. AT is a series of exercises that direct the mind's attention to certain physical sensations in the body, allowing the mind and body to relax. The mind is focused on creating sensations of warmth and heaviness in various parts of the body during autogenic training. Visual images and verbal cues are used in these activities to help people relax physically and quietly and soothe their minds.

The exercises are most beneficial when done regularly, and you may use them to reduce stress at any time of day. Autogenic training can help you prepare your body and mind for sleep by incorporating it into your nightly power-down regimen.


Breathing: 4-7-8

By focusing your mind on counting instead of racing thoughts, this technique will help you slow down your breathing and distract your mind from racing thoughts. Exhale to get rid of all the air in your lungs before beginning the workouts.

How it works is as follows:

  • Inhale deeply for 4 seconds via your nose.
  • Take a deep breath and hold it for 7 seconds.
  • Exhale for 8 seconds via your mouth (make some noise too- trust us on this one).

You should feel calmer and more prepared for sleep after repeating this practice four times. At first, getting the hang of 4-7-8 breathing can be difficult. But eventually, you'll get used to it.


Biofeedback

Biofeedback techniques collect data about the body that alerts you to stress and allows you to perform mental and physical relaxation actions. Sensors track and measure a variety of physical functions, including: 

  • Breathing 
  • Heart rate 
  • Sweating 
  • Body temperature 
  • Muscle contraction 
  • Sleep phases 

These physiological mechanisms provide crucial information regarding stress levels. Anxiety is characterized by rapid breathing, sweaty palms, and an increase in heart rate. By drawing attention to these physical signs of stress and anxiety, biofeedback can address the stress using various relaxing techniques.


Progressive Relaxation

This mind-body relaxation technique is a simple, effective way to know your body and the regions where stress and tension are stored. Progressive relaxation is working one at a time with various bodily locations and muscle groups, tensing and relaxing them first. That helps you become more aware of how tension and relaxation feel in your body. If you're aware of it, you'll be better equipped to deal with the physical tension—and any mental or emotional stress that comes with it.

When used as part of nightly power-down practice, Progressive relaxation can help you release physical and mental tension that might interfere with sleep if left unattended. A typical progressive relaxation technique begins from the feet and progressively works its way up to the top of the head, tensing and relaxing every part of the body along the way.


To Conclude

Relaxation methods have far-reaching potential advantages that go far beyond what you can think. Integrating relaxation techniques into your daily routine will help you sleep better, reduce persistent stress and anxiety, and manage better with the occasional bursts of stress that we all experience. They can help with overall health and wellness on any given day and in any season.

And this is where you'll need us; Morpheus Healthcare provides quality clinical services for Sleep & Respiratory Care. Our team of Sleep Specialists, Health Counsellor, Insomnia Doctors, and Medical Technicians ensure expert treatment and service support. So, the next time anyone asks you, "Do you know any good sleep doctor near me?" you'll know where to point at. Contact us for further details regarding our services.