Best Relaxation Methods to Help You Fall Asleep

After a long, stressful day, your bed seems like a great place to be. You can’t wait to go to sleep, but when you close your eyes, you can’t seem to relax because your body is tense and your mind is racing.

If this happens to you, here are some of the best relaxation methods that you can try to help you fall asleep.

This cat certainly has the right idea...

Progressive Muscle Relaxation

This method will help you relax your body and let go of the day’s tension that you’re still carrying in your muscles. Lie still in bed on your back or however is most comfortable for you, and begin by tensing and then relaxing your toes. Do this about five times, and really concentrate on relaxing just your toes. After you’re done with your toes, do the same thing with the muscles in your feet, then your legs, then your torso, arms, hands, and so on. Try to really relax each muscle group, one at a time. You’ll become a lot more aware of the feelings in your body, and this should help you fall asleep peacefully.

Deep Breathing

If you can control and concentrate on your breathing, it will help you relax your mind and body and prepare you for sleep. Lie in bed and concentrate on your breathing. Take a slow, deep breath in, and then slowly let it out. Really feel the air filling your lungs and then escaping. Continue taking slow, deep breaths, and try not to tense up your body at all. Continuous deep breathing will relax your body and slow down your heart rate. Your breathing will be the only thing going through your mind.

Visualization

Visualization is a relaxation technique that’s very effective, but it also takes some practice. With visualization, you’ll lie in bed and begin thinking about a place that’s very calming to you. It could be on the beach by the ocean, in your garden, or anywhere you like. You’ll try to see every detail of the place, and you’ll image you’re experiencing the sights, sounds and smells of it. Visualize yourself really there, and it will help you slip out of the present world and into dreamland.

Music

Play some slow, calming music before bed. It could be while you’re getting ready for bed, or for a bit when you’re actually in bed. Concentrate on just listening to the music, and you should begin to relax. If you need to, you can fall asleep with the music playing.

Chamomile Tea

Drinking chamomile tea before bed can really work to help relax your body. Its properties have a relaxing effect on us, and it’s a natural way to relax rather than taking sleeping pills.

Massage

If you have a partner, massage can be a great way to help you both sleep. Take turns giving each other slow, deep massages. A massage can help work the tension out of your body. When you’re receiving yours, lie still and try to just feel the touch and relax your body. For an added boost of relaxation, use lavender essential oil as a massaging lotion. The smell of lavender also helps us relax.

Alexandra Kelly is a school teacher and dedicated mother who often ends her day with no energy and really needs her sleep. On those days when she is just too tired to cook a big dinner for her family she doesn't hesitate to turn to frozen meals. It saves her time and sanity!

Photo Credit: Jamie Leung Fotos

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