Are you having difficulty falling or staying asleep, find yourself waking up in the middle or the night or feeling unrested throughout the day? Stress, tension and anxiety can all make it difficult to turn off our brains to fall, and stay, asleep. So when your mind won’t let you get away from it, how can you shut off and get the rest that you need?
The following are three deep relaxation techniques to help you clear your mind and sleep better:
1. Breathing Practice
Have you ever noticed performer take a deep breath before they step on stage? There’s a reason why. Focusing on your breath as you inhale and exhale has been shown to help relieve stress and anxiety. If you find yourself struggling with sleep, try some basic breathing exercises to help calm your body and mind. It can be as simple as taking measured, focused breaths, or practicing deep breathing. For deep breathing, inhale for four seconds, hold it for seven seconds, slowly exhale for eight seconds, and repeat. This meditative practice is inherently relaxing and will help your body and mind get much needed rest.
If you are new to meditation, there are plenty of resources available to help you through guided meditation sessions to get you started in the right direction. As you learn how to focus less on your outside surroundings and turn your attention inwards into yourself, you will gradually become more connected with your mind and body. This will allow you to address any sources of stress or anxiety so you can better control those feelings. Once you have control, it makes it that much easier to relax and get the sleep you’ve been missing.
3. Massage Therapy
Massage therapy can be acombination of meditation and physical therapy. While your therapist works on your physical body to release areas of tension, you can take care of yourself internally by focusing your thoughts. Guiding your thoughts to a clear and comfortable place will naturally make it easier to fall asleep at night. And releasing any muscle tension, aches or pains will take away extra sources of distractionto keep you sleeping better, longer.
Getting the Rest Your Mind and Body Needs
There are many different options when it comes to deep relaxation to get the rest you need. As each mind and body are unique and different, don’t be afraid to try different things to find what works for you. What works for someone may not necessarily be the solution you are looking for. Start with these deep relaxation techniques and let your body guide you in the direction that is right for you.