Do you have trouble sleeping? Is it because you find yourself anxious as you go to bed and spend more time thinking than actually sleeping? Sleep relaxation techniques can help.
If you have trouble sleeping, you are not alone. Stress and worry have a strong connection between insomnia and anxiety. If you’re stressed it’s probably affecting your ability to fall asleep.
Anxiety is one of the most common reasons people have trouble going to sleep. Trying to go sleep anxious makes it easy to feel fear and a general feeling of being overwhelmed with the responsibilities of life.
This anxiety makes you wake up feeling groggy, tired, and frustrated. It can also lead to irritability, lack of energy, and you might find it difficult to concentrate.
It can be a vicious cycle to break. But, with these four proven sleep relaxation techniques, you can learn how to fall asleep faster and rid yourself of anxiety related stress.
1. Progressive Relaxation | Sleep Relaxation Techniques
Progressive relaxation can help you sleep better and also help you learn more about your body in the process. With this sleep relaxation technique, you work one area or set of muscle groups at a time. First, you tense them, then you relax them.
This tensing and relaxing of them will show you where you hold the majority of your tension and help you remove it before bed. This exercise tends to start at the feet and work your way up as you drift off to sleep.
Some of the benefits also include:
- Improve mood disorders including PTSD, depression, and anxiety
- Minimize daytime fatigue
- Reduce bodily pain
Try it before you got to bed, only spending 5-7 minutes on your entire body.
2. Guided Imagery | Sleep Relaxation Techniques
Guided imagery is a visualization technique that lets you engage all the senses of your imagination. This tool can help you connect the subconscious and conscious mind together to guide your mind toward the outcomes that you want. In this example, your goal is reduced stress and better quality of sleep.
Spend a few minutes before bed imagining a calm, peaceful, and soothing environment. There are a ton of great mindfulness apps that can also guide you through the experience before bed as well.
3. Breathing Techniques | Sleep Relaxation Techniques
A simple breathing practice before bed can help you reduce stress and fall asleep much faster. If you are feeling anxious or stressed, try different types of breathing techniques to rid your mind and body of negative emotions.
The 4-7-8 technique is a very useful one that you can try right now.
- Inhale for four seconds
- Hold the inhale for a total of seven seconds
- Exhale your breath for eight seconds (very slowly)
- Do this exercise 3-4x when you feel stressed or anxious
4. Nighttime Meditation | Sleep Relaxation Techniques
There are man similarities between meditation and sleep so it makes sense to use meditation as a sleep relaxation technique. Meditation can help you relax, reduce stress, worry, and anxiety as well. Try a Guided Meditation from our friend Jess at Rising Higher if you want to have someone walk you through the process.
Hopefully, these four proven sleep relaxation techniques will help you fall asleep faster and get the rest your mind and body deserve. If you’re struggling with falling asleep don’t accept it, take action with these tips to figure out something that works for you. The more quality rest each night, the better your mind and body will perform the following day.