Post by Tracy Kaler.
You’re not alone if you have trouble relaxing before bedtime. Many people struggle with turning life off to catch a good night’s sleep. With all of the stressors in today’s world, clearing your head so you can snooze for 7-8 hours each night is easier said than done. You can, however, give these relaxation techniques a try the next time you find yourself wide awake late at night while your body and mind are yearning for sleep.
Give meditation a try.
Become hyper-aware of your body and feelings. Tune into those feelings, paying special attention to where you feel relaxed and comfortable, and where you feel uptight and not at ease. Think back on your day from beginning to end as if your thoughts were a movie or television program. Try and recall as may details as you can while you play back the last 12-18 hours.
Try switching off your toes one by one, and then eventually your limbs, as you move up the body and relax from head to toe. Let your mind wander until you fall asleep.
Try deep breathing exercises.
Breathe in and breathe out at least five times. Imagine all of the day’s thoughts exiting while you exhale, and any tension from the day melting away.
Write down what’s on your mind.
If you have unfinished business from the workday, jot a few notes down on a pad, keeping it beside you on your bedside table. If you wake in the middle of the night or too early in the morning, write down any thoughts, so you can fall back asleep.
Try practicing some basic yoga poses and stretches before retiring. Any exercise should be gentle and relaxing, so you remain calm and ready for sleep.
Read a great book.
There’s nothing like an amazing read at any time, but books in bed tend to direct any anxious thoughts toward the story so you can put your worries to bed for the night. Aim to read a chapter if you’re super tired, and two chapters if you get into bed a little earlier than usual. Set a higher goal than what you think you can finish, and you’ll probably drift off to sleep in no time.