Relax for Better Sleep

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The modern strains of everyday life can put significant pressure on your body and result in potentially serious health issues like heart problems, high blood pressure, mental health issues, diabetes, sleep disorders or digestive problems.

There is good news though; there are a variety of relaxation techniques you can use to help release tension and anxiety from daily life. These are particularly effective when used in tandem with a healthy lifestyle and good sleep hygiene.

Talk with your doctor about your need to relieve stress and get a better night’s sleep. Seek counsel on relaxation techniques, including one or more of the following approaches.

 

Biofeedback

This form of therapy is a “mind over matter” approach and helps you use your thoughts to control the involuntary actions of your body. Biofeedback is a way to reach a state of deep relaxation, which helps your body recover from the negative effects of anxiety and tension.

With proper training and practice, you should be able to appropriately slow your breathing and heart rate, as well as relax your muscles.

 

Exercise

When you exercise, your body releases endorphins, which are natural chemicals that enhance mood and relaxes your body. Being physically active also helps to clear your mind and put life’s issues in perspective. Regular exercise is especially useful if you suffer from anxiety or depression.

 

Hypnosis

Hypnosis can result in a deep state of relaxation and enhance your focus, similar to that of meditation. Hypnotism can be conducted by a qualified hypnotherapist or you can try it yourself with the aid of a CD/app, self-hypnosis book or another training guide. Hypnosis works well on many stress-related conditions including digestive disorders, eating disorders, insomnia and pain relief.

 

Massage

Massage is an effective way to relax both your body and your mind. There is a wide range of massage techniques so be sure to discuss your choices with a professionally trained massage therapist to ensure you select the most beneficial option. The deep muscle relaxation achieved after a good massage can be both calming and energizing. Massage is also purported to help relieve pain and improve your body’s immune system when done regularly.

 

Meditation

Meditation has been used through the centuries to achieve a state of calm, as well as to re-energize the spirit. Research has shown that meditation can be beneficial for those who suffer from insomnia or other sleeping disorders.

To learn meditation relaxation techniques, there are classes, apps, CDs and DVDs, self-help books and other online tools.

 

Music

Music has a profound effect on the body, affecting brainwaves, heartbeat, and respiration. Slow tempo music can lower heart rate and blood pressure and a fast tempo can do the opposite. Music is a mood enhancer and can be helpful in reducing tension, fighting depression and relieving pain. Research has shown that listening to 30 minutes of classical music can have a significant calming effect.

 

Progressive muscle relaxation

This is a way of achieving total body relaxation by slowly and systematically tensing and then relaxing your muscles. Starting at your toes and working up. It also plays a part in hypnosis. Combined with deep breathing exercises progressive muscle relaxation becomes an even more effective way to reduce stress.

 

Visualisation

Also known as guided imagery, visualisation is another relaxation method that can help relieve stress and tension while leading to better sleep. Through visualisation, the individual creates images of happy, calm situations, like sunning on a beach or sitting on top of a mountain taking in the magnificent scenery.

Sensory input such as scents and sounds are sometimes used to enhance the effectiveness of the guided imagery. To learn proper techniques, seek the help of a qualified therapist and/or use one of the many books, DVDs, or CD's and apps that are available.

 

Tai Chi

Sometimes called meditation in motion, Tai Chi is designed to connect the body and mind through flowing rhythmic movement and coordinated breathing. The gentle nature of the stretches makes this an excellent form of exercise that creates a state of calm, peaceful relaxation.

 

Yoga

Yoga uses movement and breathing exercises to reach a state of peacefulness. The slow, gentle movements and stretches are interspersed with periods of stillness.

Practising yoga on a regular basis will help calm your mind and improve flexibility and strength. A yoga class is the best way to start once you’ve consulted with your doctor and you can also access classes online or even through apps which are very useful in our often busy days.