Relaxation strategies for a better night’s sleep

Do you find yourself feeling wound up before you go to sleep, or do you frequently experience bouts with insomnia? You are not alone. In today’s busy, on-the-go world we live it, it’s easy to have a lot on our minds.

When you go to sleep, however, it is important to be completely relaxed so that you can have a full, well-rested sleep throughout the night.

Aside from sleep hygiene, which refers to creating the perfect sleep environment, how well you sleep at night all depends on you and you alone. If you have too much on your mind and you’re not at all relaxed by the time your head hits the pillow, chances are you won’t be getting a great sleep.

Here are some brief exercises from Sleepfoundation.org that will help you to make your body fully relaxed for a better night’s sleep:

• First of all, lie down and make sure you’re in a position where you feel comfortable. Be aware of any sensation you feel in your body and relax any tension.
• Focus your mind solely on your body and don’t let your mind wander to anything else. This may take some getting used to but it is important to focus your attention on your body.
• Next, pay attention to your breathing patterns, take note of where you feel your breathing (in your chest, abdomen etc.) and take slow and full deep breaths. The act of simply breathing deeply can do wonders for relaxing your body as you go to sleep. It is also a great thing to do if you find yourself waking up in the middle of the night.
• Finally, be sure you’re practicing some good sleep hygiene. Stick to a regular bedtime routine every night and keep your bedroom cool and comfortable.

If this all seems like a lot, think about taking a yoga class. They are a great place to practice the art of deep breathing and can help in relaxing your body and keeping your mind free from the stresses of life.

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http://sleepfoundation.org/insomnia/diagnoses-treatments/relaxation-exercise/

http://www.psychologytoday.com/blog/sleep-newzzz/201210/yoga-can-help-insomnia