Do you find it hard to calm down at the end of the day so that you can enjoy a restful sleep? If so, you are not alone. Often people find their mind working overtime as they slip under the sheets, and thinking can lead to worrying, which makes falling asleep anything but easy. Thankfully, there are ways to relax before bedtime.
This basic technique can be done while in bed or before you get there, depending on your preference. It is helpful for relieving tension in muscles from one end of the body to the other, as well as diverting attention from your worries.
Begin by taking a few deep breaths, slow and deep. Then take a long breath and tighten your toes and feet for three or four seconds before exhaling gradually and fully as you let go of the tension. Move on next to your calf muscles and do the same thing; tense your calves as you inhale deeply and then release the tension as you exhale slowly. Move your way up next to the thighs, chest, upper back, arms, shoulder, neck, and even the face.
Another way to help silence an overactive mind and relieve anxiety, so that you can get more relaxed to sleep, is called “mindfulness.” This method refers to focusing on the present moment and being fully aware while in it, rather than worrying about the past or future as you lay down in bed. Contrary to popular belief, you do not need to attach a spiritual meaning to being mindful.
Breathing via the 4-7-8 Exercise
When your mind is full of worries, a great way to shake them away so you can sleep at night is to use the 4-7-8 breathing exercise. This technique can help you get some zzz’s in under five minutes, once you become proficient in the technique, which can take a few months.
The simple technique has just five steps. Begin by exhaling through the mouth, making the sound “whoosh” as you do so. Close your mouth next and inhale through the mouth as you mentally count to four. Hold your breath for a count of seven. Exhale through your mouth, making the whoosh sound again and count to eight. Repeat this cycle three more time, which will help to relax the body.
How to Relax Before Bedtime Videos