Relaxation Exercises and Tips for Falling Asleep

Getting proper sleep is important for anyone’s mind and body. Without sleep, you won’t be able to get through the day and enjoy your life to the fullest. Stress could be one of the main factors that don’t allow you to get enough rest. So, it’s essential to do everything you can to reduce it and ensure you can sleep like a baby.

Having said that, here are some relaxation exercises and tips to help you sleep much better.

1. Progressive Muscle Relaxation

This is a great technique that allows you to tense muscle groups and then relaxes once again. With this method, you will be able to get rid of all the tension you accumulated during the day, and it will take you about 15 minutes to do this. You will hold each muscle tension for 5 seconds and then pause for 10 – during this time, and you can breathe deeply.

First, target your forehead by raising the eyebrows as high as you’re able to. Then, close your eyes and tightly clench your eyelids. Next, you have to open your mouth as wide as you can to stretch the jaw hinges, and then try to touch your ears by raising your shoulders.

For your chest, take a deep breath, and then get to your stomach and suck it in. Then, you should draw the forearm up towards your shoulder and clench your fist, which will help tighten the biceps. Do it with both arms. Next, pull your buttocks together to tighten. With each leg, squeeze your muscles tight while you pull your toes upwards towards you. Lastly, curl your toes downwards.

2. Have a Notepad Near Your Bed

Many people tend to lie awake thinking of what they have to do the next day, which makes them lose sleep. Instead of doing that, take a notebook and keep it next to your bed. Write all the upcoming tasks down so you take them off your mind, and thus, you’ll be able to sleep.

3. 4-7-8 Breathing

The 4-7-8 breathing exercise can also help a lot with relaxation. What you have to do is basically breathe in for 4 seconds, then hold your breath for 7 seconds, and then breathe out for 8 seconds. Repeat the process around four times. Bear in mind that you will have to repeat this a few times until you start feeling the effects, so don’t give up after the first try.

4. Guided Imagery

With this method, you will think and focus on a story or image that relaxes you. You should stay comfortable and focus on it for as long as you can until you start falling asleep. Try to figure out why the image is so relaxing.

It’s possible to get distracted, but as soon as you realize, make sure to get back on track with the relaxing image. You’ll get more relaxed the more you try this exercise.

Final Thoughts

If you’re one of the people with sleep problems, maybe you need to do some breathing exercises to relax, or just empty your mind. You can also use organic CBD oil if you have insomnia, so don’t hesitate to try whatever you think will help you more.