Relaxation techniques for better sleep

If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

• Deep breathing. Close your eyes—and try taking deep, slow breaths — making each breath even deeper than the last.
• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

• Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position. Hard as it may be, try not to stress over the fact that you’re awake or your inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. A good way to stay out of your head is to focus on the feelings and sensations in your body.
• Make relaxation your goal, not sleep. If you are finding it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.
• Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up. Also avoid screens of any kind—computers, TV, cell phones, iPads—as the type of light they emit is stimulating to the brain. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
• Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.

Make your bedroom more sleep friendly:

• Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
• Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
• Keep humidty of the room on heathy level. The humidity of your bedroom affects your sleep more than people think. Most people sleep best in at constant humidity level of 50%. A bedroom that is too hot or too cold can interfere with quality sleep.
• Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.

Increase light exposure during the day

• Remove your sunglasses in the morning and let light onto your face.
• Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
• Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
• If necessary, use a light therapy box. A light therapy box can simulate sunshine and can be especially useful during short winter days when there’s limited daylight. Boost melatonin production at night
• Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppresss melatonin production, but televisionn can actually stimulate the mind, ratherr than relaxing it. Try listening to musicc or audio books instead, or practicingg relaxation exercises. If your favorite TVV show is on late at night, record it forr viewing earlier in the day.
• Don’t read from a backlit devicee at night (such as an iPad). If youu use a portable electronic device too read, use an eReader that is not back-lit, i.e. one that requires an additionall light source such as a bedside lamp.
• Change your light bulbs. Avoidd bright lights before bed, use low-wattage bulbs instead.
• When it’s time to sleep, makee sure the room is dark. The darkerr it is, the better you’ll sleep. Cover electrical displays, use heavy curtains orr shades to block light from windows, or try an eye mask to cover your eyes.
• Use a flashlight to go to the bath-room at night. As long as it’s safe too do so, keep the light to a minimum soo it will be easier to go back to sleep.