How To Aid Sleep By Relaxing

How To Aid Sleep By Relaxing

When trying to figure out how to aid sleep it may seem like an impossible task due to the information overload that the Internet has experienced on this particular topic. However, you can actually learn how to aid sleep as long as you know the methods which have been proven to have the most success. How to Aid Sleep with the Relaxation Response The relaxation response is something that’s widely used in order to help one eliminate the stress that infiltrates their state of mind. It’s also something that can be used to help improve the quality of sleep that one gets at night. Here’s how to aid sleep with the relaxation response. 1. Run away to a place that has serenity. 2. Sit in a comfortable place, relax your muscles, and close your eyes. 3. Focus on one particular word that’s peaceful to you. 4. Breathe in a slow and natural manner. Inhale through your nose then pause for a few seconds. Breathe out through your mouth and pause for a few seconds again. As you breathe out say the peaceful word that you chose. 5. After a minimum of 10 minutes, make yourself aware of your breathing. Sit quietly while gaining awareness of where you’re at. Open your eyes slowly and get up easily. How to Aid Sleep with Visualizations This is a pretty simple method that you can use to make it easier to go to sleep. Imagine a peaceful place or moment and visualize it. If done correctly, you can use this method to help your body relax and forget about how hard it is for you to get to sleep. Make sure that you eliminate all thoughts except for the ones involved with your visualization of serenity. How to Aid Sleep with Progressive Muscle Relaxation Progressive muscle relaxation is something that’s designed to help release the tension that one feels in their muscles. This is one common problem when one is having trouble getting to sleep as tension does directly affect your body and its ability to truly relax. Here’s how to aid sleep with progressive muscle relaxation. 1. Find a comfortable place to sit or lay down. 2. Once relaxed, tense the muscles in your face and hold your breath. This is done by clenching your teeth and closing your eyes tightly. 3. With your muscles tensed, hold this posture for 8 seconds. 4. Once 8 seconds has passed, exhale and allow your muscles to relax. 5. Repeat this with the following areas of your body. a. Neck & Shoulders b. Chest c. Abdomen d. Right Hand & Forearm e. Left Hand & Forearm f. Right Arm g. Left Arm h. Buttocks i. Right Leg j. Left Leg k. Right Foot l. Left Foot As long as you know the various methods of relaxation you can use this to discover what’s most effective in terms of how to aid sleep. It will take a little time to realize which one meets your needs the best, but once you do it’ll be something that you’d want to have discovered a lot sooner.

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