RELAXATION TECHNIQUES FOR SLEEP

Relaxation is essential for the general well-being of individuals.People try different techniques to relax. Herein are simple practices that can make one relax, calm, cope with stress and relieve stress.

 Relaxation ensures that you get better rest and fall asleep faster. Adults are recommended to have more than seven hours of sleep every day. Østergaard (2021) noted that inadequate sleep causes brain fog and sluggishness and may cause injury during work.In addition, Jan et al. (2010) stated that lack of quality sleep causes stress, and one becomes unproductive. This is why one should exercise relaxation practices. So, how can one relax and free their mind from stress? Read this article and brace yourself with some relaxation techniques for sleep.

Great Relaxation Techniques for Sleep

To attain the highest level of relaxation, you should try the above techniques. However, it is advisable not to use these techniques while operating machinery, driving a car, or doing any activity requiring total attention.

Self- Hypnosis

Hypnosis is a state of consciousness where one becomes focused on an idea and outcome.Self-hypnosis makes the brain more willing to accept new ideas and thoughts. Hypnosis can make one fall asleep. Friedrichsdorf (2017) discovered that it also treats some health problems like chronic pain and anxiety. If you seek instant relaxation, master the art of self-hypnosis.

Breathing Exercise

A deep breath introduces a strung-out feeling. According to Wang et al. (2010), slow and deep breathing encourages relaxation, reduces muscle tension, and lowers your heart rate. Breathing exercises can be done when sitting, standing, or lying down. You can exercise a pattern of breathing like the 4-6-8 technique. You inhale for four seconds, hold that breath for six seconds,and then slowly exhale for eight seconds. Repeat the pattern as many times as you feel like. This method increases thebody’s oxygen, and when you do it repeatedly, it causes sleep, thus causing restfulness. Anytime you feel anxious or restless, try this exercise.

Yoga Nidra

Also referred to as yogic sleep, YogaNidra is a system of exercises for the body and controlling breathing. This exercise is helpful for those who want to be fit or relax and makes the mind alert. Yoga coordinates the mind with the body and breathing, bringing about wakefulness and sleep. Yoga Nidra is attained by lying down and having a serious meditation. Meditation can be brought by participating online or involved in apps of your choice.The activity can be done by lying down under a tree or on a bed. Understand the aim of the exercise, like relaxation or relieving stress, and do thorough meditation.Datta et al. (2017) noticed that yoga Nidra improves sleep quality, reduces insomnia, reduces anxiety symptoms, and lowers stress levels. The results can be experienced for three months after the exercise.

The power Down Hour

The power-down hour is an exercise done in one hour. An hour is split into three 20 minutes. For the first 20 minutes, participate in simple housework. Leave the hard tasks for the following day. This ensures that you concentrate on the things within you. In the second 20 minutes,exercise something that can make you relax, like playing or talking with family members. However, avoid your phone. The light from the screen of your phone can make you not sleep. Use the last 20-minutes to take personal hygiene. This can be done by taking a warm bath, brushing your teeth, soaking your feet in warm water, or cleansing and moisturizing your body.

Guided Imagery 

Guided imagery involves pictures, scenes, or events associated with relaxation. This exercise can be done personally or be assisted by a therapist. It involves getting some relaxing images, linking them to the body, and creating similar feelings forthe body. Direct the body and mind towards the goal you desire. This results inreduced stress, anxiety, and eventually healthy sleep.

Progressive Relaxation

Progressive relaxation involves tensing the body muscles for seconds or minutes and then releasing the tension. This exercise allows you to understand the body and any other stressed part. This awareness prepares you to release stress and tension. Liu et al. (2020) advised that progressive muscle relaxation relieves stress resulting in better sleep.

Listening to Relaxing Sounds

This is a common technique that most people participate in. It involves listening to relaxing and soothing sounds while meditating. Some popular relaxation sounds include rain, whispers, wind blowing, and slow and soft instruments. This reduces stress and anxiety. In some cases, this exercise results in better sleep.

Massage

A body massage is one of the most relaxing techniques. You can either go for a professional massage, a couple’s massage, or opt for a self-massage. A massage releases muscle tension, calming the body and the mind. It relieves stress, anxiety, and restlessness. Set the mood for a massage by lighting massage candles, using massage oils, and playing soft relaxing music for better results.

Conclusion

Relaxation techniques reduce stress, relieve body pain and anxiety, and lower blood pressure. Researchers have recommended that relaxation techniques are helpful during and after cancer treatment.Give the above techniques a trial, and you will experience changes in your mind and body. There will be an improvement in the quality of our sleep. In case there is no change, find an accredited sleep expert.

References

Datta, K., Tripathi, M., &Mallick, H. N. (2017). Yoga Nidra: An Innovative Approach For Management Of Chronic Insomnia-A Case Report. Sleep Science AndPractice, 1(1), 1-11.

Friedrichsdorf, S. J. (2017). Multimodal Pediatric Pain Management (Part 2). Pain Management, 7(3), 161-166.

Jan, J. E., Reiter, R. J., Bax, M. C., Ribary, U., Freeman, R. D., &Wasdell, M. B. (2010). Long-Term Sleep Disturbances In Children: A Cause Of Neuronal Loss. European Journal OfPaediatric Neurology, 14(5), 380-390.

Liu, K., Chen, Y., Wu, D., Lin, R., Wang, Z., &Pan, L. (2020). Effects Of Progressive Muscle Relaxation On Anxiety And Sleep Quality In Patients With COVID-19. Complementary Therapies In Clinical Practice, 39, 101132.

Østergaard, L. (2021). SARS Cov‐2 Related Microvascular Damage And Symptoms During And After COVID‐19: Consequences Of Capillary Transit‐Time Changes, Tissue Hypoxia, And Inflammation. Physiological Reports, 9(3), E14726.

Wang, S. Z., Li, S., Xu, X. Y., Lin, G. P., Shao, L., Zhao, Y., &Wang, T. H. (2010). Effect Of Slow Abdominal Breathing Combined With Biofeedback On Blood Pressure And Heart Rate Variability In Prehypertension. The Journal OfAlternative And Complementary Medicine, 16(10), 1039-1045.