Relaxation Tips For Better Sleep

Spending quiet time can make falling asleep easier. This may include meditation, relaxation and breathing exercises or taking a warm bath. Try listening to recorded relaxation or guided imagery programs. Make sure the bed is large enough and comfortable.

If the bed is too small then, switch to a queen or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle the neck or extra pillows that help to sleep. Get comfortable cotton sheets. Make bedroom primarily a place for sleeping.

It is not a good idea to use bed for paying bills, doing work. Help body recognize that this is a place for rest or intimacy. Keep the bedroom peaceful and comfortable. Make sure room is well ventilated and the temperature consistent. And try to keep it quiet.

Try as much as possible to block outside noises. Hide the clock. A big, illuminated digital clock may cause one to focus on the time and make feel stressed and anxious. Place the clock from where it is invisible from bed.

Relaxation technique

Progress relaxation technique is often most useful when the instructions are taped beforehand. Lie on the back and close eyes. Feel the feet. Sense their weight. Consciously relax them and sink into the bed. Start with toes and progress to the ankles. In this way do this exercise with all organ of the body till face and cheeks. Consciously relax them and feel the tension slide off into the bed.

Mentally scan the body. If any place in the body that is still tense, then consciously relax that place and let it sink into the bed. By doing this process one will fell relaxed and there after a better sleep. Another technique is Quite ears. In this process one have to lie on the back with eyes closed. Place hands behind head. Make sure they are relaxed. Place thumbs in the ears so that the ear canal is closed. The person will hear a high-pitched rushing sound. This is normal. Listen to this sound for 10–15 minutes. Then put arms at the sides, actively relax them and go to sleep. This also helps to get a relaxed sleep.