Anyone who's ever experienced a fitful night of sleep knows that "just relax" is easier said than done. At the end of your day you don't want to get into your long bed and struggle have a restless nights sleep so we have put together some techniques to help you get to sleep easier.
Breathing from the abdomen and putting your attention on those breaths can help you relax both during the day and in bed at night. Some people may enjoy lying in a dimly lit room, closing their eyes, or listening to soft music while focusing on their out breaths.
While sitting or lying in bed, try placing your hands on your belly. When you breathe in and breathe out, your hands may gently move. Focusing on this movement gets your mind off of your busy thoughts and onto your body. You can distract yourself and bring yourself to a different place. This technique calms you down and before you know it you will be asleep.
Some people imagine a calm scene to help them wind down at the end of the day. There are no rules about what you should imagine, so long as it's calming. Although clouds, the ocean, and mountains are common choices, you can focus on something as general or as specific as you want.
Pick a place that feels safe to you and using your imagination think of that special place. The reason behind this sleeping technique is that the brain doesn't always know the difference between pretend and real. If you watch a scary movie, your adrenaline might go up, just as if you imagine eating something vividly enough, you might start to salivate.
Focusing on different aspects of your life before bed can help you earn your rest, if you're able to let those thoughts go. You need to look at one thing at a time in order to slow your heart rate down. Focus on an issue in your life, then let it go. The major learning experience here is letting go.
For some people, it may help to write in a journal during the day. For 15 minutes take those issues that run through your head at night and write them down. Then for the next 15 minutes make a plan and write that down too. At night when the lights are off, you can't do anything about it, but by processing things in the daytime, you can.
While lying in bed, start by gazing upward. A little eye strain relaxes you. Take an abdominal breath and hold it, then on the out breath, let everything relax. Repeat one or two times. You might then try imagining yourself walking down a flight of stairs or a gentle hill while counting down from 100. Each number signifying your movement to a lower step, exhaling with each imaginary step.
You can also weave a number of these techniques together. Try to start with your belly breath, then go to progressive relaxation, then down the stairs, then go to your peaceful place. You want to give people a lot of things to try.
So hopefully you can achieve a better nights sleep with these tips. Always remember that if your bed is what is causing you to not sleep then take a look at our large beds and we're sure these can help with your problem.