Relaxation to help you fall asleep
Falling asleep isn’t always as easy as it sounds, and if you have trouble falling asleep night after night, there could be numerous reasons for this. Some of these reasons include stress or anxiety, certain medications, a mattress that isn’t firm enough, drinking too much caffeine, and even menopause.
In addition, if you are constantly in your bed working crossword puzzles, reading, or working on your computer, it can be harder to fall asleep each night. Indeed, many sleep experts recommend that with the exception of sleeping and having sex, people should not be in their beds at all.
If you simply can’t go to sleep each night and you know you have no medical conditions or other reasons for not going to sleep immediately, relaxation techniques can help, and a few of these techniques are mentioned below.
1. Do Some Deep Breathing
Most people breathe in short, very shallow breaths, which isn’t the way humans were intended to breathe. Before you go to sleep each night, sit in a comfortable position, close your eyes, and practice breathing long, deep breaths – in through the nose and out through the mouth. As you do these exercises, visualize the relaxation going through your body one body part at a time, starting with your toes and ending with the top of your head.
2. Get Rid of Negative Thoughts That Might Be Stopping You From Sleeping
Negative thoughts can definitely cause you to stay awake at night. To get rid of those thoughts, picture the thought in your head and visualize its appearance and its words. Take note of where that thought is in your mind, and force the thought to stand still. Next, you have to mentally disintegrate the thought by first draining it of all its color, then reducing its size until it gets smaller and smaller and disappears altogether.
3. Learn to Meditate
This is one of those relaxation exercises that is on nearly all lists that help you fall asleep faster, but the reason why is simple: it works. You don’t have to do anything formal to meditate. Just sit comfortably, close your eyes, practice deep breathing, and most importantly, clear your head of all activity. You should be hearing and seeing nothing except the sound of your breathing – and maybe some relaxing music to help the process along. You will find here an article about meditation exercises to help you get a better sleep.
4. Consider Using Essential Oils
Having a diffuser filled with essential oils can help you breathe in these oils and fall asleep faster. Certain essential oils are well-known for their ability to help people relax enough to fall asleep, and they include lavender (of course), frankincense, chamomile, bergamot, ylang ylang, rose, jasmine, and vanilla. Make sure you get 100% pure essential oils and not oil blends, because the latter are diluted quite a bit.
5. Do Some Stretching Exercises
A lot of the time, people can’t fall asleep because their muscles are tight and tense, so stretching for 15 to 20 minutes can help relax those muscles and relieve that tightness so that you can relax enough to fall asleep. You don’t have to prepare for a marathon for this tip to be effective – just gently stretch out those muscles so they are no longer tensed-up and tight.