Relaxation techniques - Guide for a better night's sleep
Relaxation is more than just about having a good time or doing something you enjoy. It is a technique for reducing the negative effects of stress on the mind and body. Relaxation techniques are an excellent strategy to handle stress. They can help you deal with regular stress as well as help you sleep quickly. Getting to sleep can be difficult at times, and as per Dream's UK Sleep Survey, 63.1 per cent of people are unhappy with the amount of sleep they get. You can benefit from learning relaxation techniques that are easy to do.
Are you one of the 63% of people who have an unhealthy sleep cycle, take the quiz now!
Would you like to know how well your sleep health is?
How long does it take for you to fall asleep?
- 10-15 minutes
- 30-60 minutes
- More than an hour
Are you prone to waking up in the middle of the night?
Do you have lifestyle diseases such as diabetes, hypertension, obesity, etc.?
Do you use any electronic devices before going to bed?
How much time do you spend on your devices before going to bed/in bed?
- 15 mins to 20 mins
- 30 mins to 45 mins
- More than 1 hour
After taking this quiz if your answers are mostly “B” and “C” then follow these techniques to reduce sleep debt.
Here are a few stress-relieving techniques to help you relax and sleep better at night.
1.Make your room sleep-friendly
Set the temperature in the room to 15.5 to 19.4 degrees Celsius. Noise should be kept to a bare minimum; turn off the TV, put your phone on mute, and buy some thicker drapes to help block out outside noise. Finally, to maintain your natural sleeping comfort do not forget to invest in good quality cotton sheets that help you sleep peacefully.
Deep breathing and humming have a relaxing impact on the nervous system. It also relaxes and soothes your face, neck, and shoulder muscles, almost like a small massage.
3. Keep a Bedside notepad
Sleep might be difficult to come by for people who are worried about the responsibilities they will face the next day or about forgetting anything. You can let your jobs and problems rest on paper rather than in your thoughts if you write them down.
4. Meditation with sound
Our brain classifies some noises as ‘non-threat,’ such as ocean waves or wind through trees. That implies you'll be able to fall asleep faster if you listen to relaxing music on your phone or radio. There are also apps that time out and turn off after a particular amount of time has passed.
Before going to bed, make sure you have the correct drink or food. It's essential to stay hydrated, and a warm drink like herbal tea might help you fall asleep quickly. Chamomile, peppermint, and lavender are a few of favourite foods. Some foods, particularly those high in calcium, magnesium, and tryptophan, can help your body rest at night. A low-fat yoghurt, a handful of berries, and a banana is also recommended.
There are some of the breathing techniques that can help in getting uninterrupted sleep at night.
6. The 4-7-8 breathing technique
Perform a breathing exercise in which you breathe in for 4 seconds, hold your breath for seven seconds, and then breathe out for eight seconds. After four repetitions, you will feel a deep sense of inner relaxation.
7. Double exhalation
Yoga is one of the most popular forms of this technique. Slow breathing can also help to reset the autonomic nervous system by bringing neuronal factors in the brain, heart, and lungs into alignment. Simply inhale once and exhale twice to perform this breathing technique.
8. Switch your nostrils
Breathing through your nose delivers relaxation messages to your brain, which may seem strange. To practise, sit in a comfortable position and inhale from your left nostril while closing it with your right ring finger. To exhale, switch your nostrils. Close your eyes and practise until you start to feel more relaxed.
It is very important to have a calm and comfy environment around you to have a peaceful sleep at night. Figuring out the best way that helps you settle down and relax is crucial. Trying to keep your sleeping space more clutter-free and your bed cosier with comfortable linens would give you a fresh space to unwind after a hectic day.
These relaxation techniques can help you in getting uninterrupted sleep at night and can resolve the poor sleep issues you have been facing.