Relaxation Techniques For Sleep

insomnia infographicDo you often find yourself lying awake at night with your mind full of all kinds of thoughts?

Do you worry about important things like the future, work, family, relationships, health or finances?

And perhaps worst of all, do you then feel anxious about whether you’ll ever actually fall asleep because of all that thinking?

If this sounds familiar, you’re definitely not alone. In the busy modern world sometimes the night is the only real time we have to think about important issues.

As you probably already know though, thinking leads to worrying and can be a significant cause of sleeplessness. So practicing relaxation techniques to calm your overactive mind and unwind from a busy day can be an effective way to overcome insomnia.

In this article you’ll find step by step instructions and videos for exercises which can help you calm your mind and relax. You can do them before you go to bed in a quiet space, or even when you’re in bed to help you fall asleep.

Contents

1) Guided meditation

2) Progressive muscle relaxation

3) Deep breathing exercises

4) The 4-7-8 yoga breathing technique

5) Mindfulness

6) How many people can’t sleep because of thinking, worrying and anxiety?

1) Guided meditation

Listening to a guided meditation soundtrack is a great way to instantly dip into the world of meditation without having to do any background reading. It’s also a great way to distract your mind from all those thoughts and relax at night.

One of my favourite things to do is to play one of the guided meditation videos in this article on my phone. I leave it playing on the bedside table, close my eyes and simply listen to the calming instructions. It usually works wonders.

If you have a relaxing bedtime routine before bed, you might also find it an ideal activity to do during that time. Below are some guided meditation tracks which I recommend. I suggest having a quick listen to each one to decide whether the voice and style suit you before actually using it to help you sleep.

Video 1

Video 2

Video 3

2) Progressive muscle relaxation

Progressive muscle relaxation is a simple and practical technique which works well for several reasons:

  • It relieves tension in the muscles which leads to mental relaxation too.
  • By focusing on your body it takes your attention away from worrying thoughts.
  • By tensing and releasing your muscles you learn what a relaxed state feels like, which helps you to get yourself into that relaxed state.

Like guided meditation you can do this exercise when you like. Personally, I find it helpful to do once I’m in bed and sometimes follow it with a meditation exercise if I feel I need to spend more time relaxing.

Step by step muscle relaxation

  • First take a minute to simply breathe slowly and deeply.
  • Take a deep breath and tense your toes and feet for a few seconds (3-4 seconds is fine), then exhale slowly and release the tension.
  • Take a deep breath and tighten your lower leg muscles, hold for a few seconds and then relax again with the exhale of breath.
  • Breathe in and tense your upper legs, hold and relax.
  • Breathe in and tense your abdomen and lower back, hold for a few seconds and then relax.
  • Repeat with your chest and upper back.
  • Repeat with your hands, lower arms, then upper arms, shoulders and neck.
  • Then you can tense your face – screwing it up may help to tense it properly.
  • Finally you can tense your whole body, hold for a few seconds and slowly exhale whilst ensuring your whole body relaxes from the tension.
  • Repeat the full body tensing 3 times.

If you find it helpful to be guided through this process, you can play the video below and follow the instructions.

3) Deep breathing exercises

Deep breathing is calming to do either on its own or along with other relaxation techniques for sleep. In fact, most meditations will encourage you to focus on your breathing at some point.

There are 2 main components to this style of breathing: learning to breathe into your abdomen rather than just the chest, and breathing at a controlled and slow rate.

It’s an effective technique for several reasons:

  • It relaxes your muscles.
  • It can help slow your heart rate down.
  • It can help slow down your breathing if anxiety is affecting it.
  • It takes your attention away from the thoughts you might be having trouble stopping.

Step by step deep breathing

a diagram showing deep breathing through the abdomen

  • You can do this exercise wherever you like. Sitting in a chair, lying in bed or even standing up.
  • Take a minute to relax and try to mentally release tension from your muscles.
  • Close your eyes and focus your attention on your breathing.
  • Place one hand on your stomach and one on your chest. See if they both rise when you breathe in or just one of them rises. You don’t need to do anything in particular at this time. Just see which hand is rising and pay attention to it. This will tell you if you naturally breathe with your abdomen, chest or both.
  • Breathe in slowly through your nose for the count of 5 seconds. Try to breathe in such a way that the hand on your stomach rises, and the hand on your chest only rises a little. This is called abdominal breathing and what you should ideally try to do. You may find it tricky at first, but keep practicing and it will come in time.
  • Once you breathe in, hold your breath for 5 seconds, and then breathe out through your mouth for 5 seconds. If 5 seconds is too much or too little, you can adjust the time to suit you.
  • Continue breathing in this way for 5 minutes, counting 5 seconds as you breathe in, holding for 5 seconds and exhaling for 5 seconds every time.
  • Once you’ve learned how to breathe with your abdomen you can remove your hands and place them down by your sides when you do the exercise.
  • You can set yourself a goal to practice this deep breathing exercise for 5 or 10 minutes. But really, there’s no time limit. I sometimes just keep doing the exercise until I fall asleep or feel so sleepy that I know I’ll drift off soon enough.

Deep breathing video

If you’ve never practiced deep breathing before, the following video is a useful resource. It has an on-screen timer to help you get used to the timing of each step.

4) The 4-7-8 yoga breathing technique

In 2015 the internet was flooded with reports of a breathing technique which could make you fall asleep in under 1 minute. I don’t think that’s exactly true, at least not for everyone, but nonetheless it is a very good technique.

The method was pioneered by Dr Andrew Weil, who does warn that it takes a couple of months to master the technique and you have to be careful how long you practice it for each time.

In the video below, Dr Weil explains how to do the breathing technique.

5) Mindfulness exercises

In recent years, mindfulness has become popular with many mental health professionals. It’s also a great self-help practice which you can learn and do at home.

It’s widely regarded as an effective way to treat stress, anxiety, depression, pain and importantly an overactive mind.

Mindfulness is based on certain Buddhist principles such as living in the moment and the acceptance of how things are.

The good thing though is that the techniques are practical and work effectively without needing to attribute any spiritual meaning to them.

The techniques work by focusing your awareness in the moment. So if you’re lying awake at night worrying about the past or future, it can help you deal with that.

On a personal note, I became interested in mindfulness during a particularly difficult period of my life. Within just a few days of practicing the techniques I started to cope much better with the stress and anxiety I was experiencing.

Needless to say I slept much better because of that. So from personal experience I recommend considering mindfulness if you’re currently suffering from anxiety, stress or depression.

It’s more complex than the previous exercises, so to find out more you can read my longer article about mindfulness techniques.

6) How many people can’t sleep because of anxiety?

In 2014 I asked 2000 readers why they felt they couldn’t sleep. The results of the poll were that 58% felt it was their overactive mind keeping them up. A further 24% said it was worry or stress. The third most popular answer, with 11%, was feeling uncomfortable.

In the second poll readers were asked to specify what kinds of thought or worries they had. 38% said it was a mixture of various thoughts. 24% said it was random thoughts. And 13% said it was worrying about the future.

What was clear from the poll then is that a clear majority of people felt they can’t sleep because of thinking and worrying about many different things.

You can see in the infographic below more of the answers readers gave to the poll:

infographic showing the reason people can't sleep such as worry, stress and anxiety

Your views

I’m very interested in hearing your views. Do you find it hard to switch your brain off at night? What do you usually find yourself thinking about? Feel free to leave a comment below.

74 CommentsLeave a comment

    • Hi James
      Thanks for your comment. There could be various reasons for it, but I wouldn’t worry too much if it only happens when you’re tired. The solution, of course, is to try to get more sleep!
      Regard
      Ethan

  • I am always thinking about my day and all the stresses, and then it turns to “when am I going to fall asleep.” This is my nightly routine. I even take Trazadone and Belsomra. I love the star meditation!

    • Hi Shannan
      Thanks for your comment. It’s very common to worry about falling asleep, and something that’s good to try and avoid. Doing exercises like the breathing and muscle relaxation are good because they can help distract your mind from thinking unhelpful thoughts about sleep.
      Regards
      Ethan

  • Hi Im Cay-Leigh .. I cant sleep at night . I see shadows and black things on top of me . I dont know what they are . Are they really just my mind playing tricks on me.. Because it feels very real… I just experienced and decided to look for help on the internet and I saw your page .. I tried the 4-7-8 yoga practise but it doesnt help .. May it be because Im not doing it right?
    Hope to hear from you soon!

    • Hi Cay-Leigh
      Thanks for your comment. The things you see are what are known as sleep hallucinations. They are very common, and happen to many people at some time in their lives. Have a read of this article for more about the hallucinations.
      You probably were doing it right, but it just might not be the best technique for you. Try the others and see if they help, and also, I’d recommend talking about your sleep problems with your family.
      Regards
      Ethan

Leave a Reply

Your email address will not be published. Required fields are marked *

Thank you for your comment. I will read and publish it as soon as possible.

2.3K Shares
Share
Pin
+1
Tweet