Engage in progressive muscle relaxation.,
Do some gentle yoga.,
Take a warm bath.,
Steer clear of caffeine.,
Be physically active during the day.
If you regularly struggle with nighttime relaxation, getting ready for bed might itself be a source of stress. This leads to a vicious cycle where your nerves make it even harder to fall asleep. You can counter your nerves by practicing deep breathing techniques. Close your eyes and breathe in deeply through your nose, counting to five. Then slowly breathe out through your mouth, counting to five again. Continue for several minutes, until you feel your heart rate slowing down and your muscles relaxing.Focus solely on your breathing and try and clear your mind of all other thoughts during this time.Make this part of your regular bedtime routine so that you associate the deep breathing exercise with going to sleep. Soon the deep breathing exercises will signal to your body that it should prepare for bed.;
, Tense and then relax each of the different muscle groups in your body one by one. This can be an effective way to relax you before bed or even while you are lying in bed.Tense the muscle by flexing and contracting them for around ten seconds. Visualize the muscle being tensed. Release the tension and allow your whole body to go limp before moving on to the next muscle group. Start with your toes, and then work your way up to your calves, thighs, back, arms, and face. You should feel more relaxed throughout your entire body and forget the troubles of the day.Be sure to keep all other muscles relaxed while you tense a particular one.
, Gentle yoga can also help your body relax as you prepare to go to bed. A slow and steady yoga routine of five to fifteen minutes can relieve physical and mental tension.Only use basic poses, no power poses that might energize you. Just do basic twists and stretches. Some examples are:
Child’s pose. For this, you sit on your heels, and with your arms out to the side, lower your body down over your knees, bringing your forehead down towards the floor.
Standing bends. Lift your hands up above your head, stretching your spine and gently bend down, keeping your back straight.
Jathara Parivrtti. Lie on your back with your arms out away from your body, palms down. Bend your legs and raise them so your hips and perpendicular to the floor. Lower your legs to right, bring them back up to the center, and then lower them to the left., Having a warm bath 15-30 minutes before bed can be a great way to help you relax before sleep. Ensure the bath is warm rather than really hot to get the best possible conditions for relaxation.Having a regular warm bath before bed can help your body to recognize that it is the end of the day and time to wind down.
You can couple a warm bath with soothing music and aromatherapy oils to help you relax even more. Use lavender or chamomile to create a relaxing aromatherapy bath.
, Cutting down on stimulants such as caffeine can be very helpful if you are struggling to relax before bed. Avoid tea, coffee, or other caffeinated substances in the late afternoon and evening as they make it harder to fall asleep and can prevent the important deep sleep you need. The effects of caffeine can last up to 24 hours, so it can be an important factor in sleeping problems. Caffeine can also raise your heart rate, making you feel more nervous and jittery.Replace caffeine with warm milk or herbal teas, such as chamomile or peppermint.
Other stimulants such as nicotine,sugary foods and beverages, and heavy meals can also make it harder to relax., While many people experience sleepiness immediately after drinking alcohol, alcohol makes sleep overall less restful and restorative. Alcohol can also increase your chances of experiencing middle insomnia when you wake up in the middle of the night and have trouble falling back asleep. Steer clear of alcoholic beverages if you want to feel fully relaxed overnight., Keeping your body active during daytime hours can help your body be prepared to relax before bed. Exercise vigorously for 20-30 minutes daily by running, jogging, swimming, or biking. Make sure that you exercise in the morning or early afternoon. Evening exercise tends to energize the body instead of relaxing it.Having exposure to sunlight during the day will also help your body relax in the evening hours. Consider exercising during daylight hours to get a dose of sunlight.