Have you ever gotten into bed, truly exhausted from the day, but your mind won't slow down to let you get some much-needed rest? If getting into bed triggers a wave of stressful thoughts, such as paying your bills, getting your kids to and from school on time, or how you’re going to get through your workday tomorrow — you're not alone. Simply desiring to get to sleep isn't always enough to get you there.
Insomnia can be incredibly rough. Madonna, George Clooney, and many other people suffer from it, as do millions of others across the world. The good news is that for some of us, employing a few relaxation strategies before going to bed can make a world of difference. Continue reading to learn more about some helpful ways to get some good shuteye:
Autogenic Training (AT):
If you're lying in bed and you just can't get your mind to settle down, AT may help. Autogenic training is where you use a series of exercises to focus your attention on relaxing sensations in different parts of your body. Focusing your attention on a specific region of your body, and then using your mind to help induce feelings of calmness, heaviness, and relaxation is what Autogenic Training is all about.
Breathing Exercises:
Breath training has been used to help people relax by cultures all over the world for a very long time. It involves inhaling slowly for 4 seconds, holding your breath for up to 7 seconds, and then slowly exhaling over the course of 8 seconds. The reason this works is that when you breathe deeply and hold your breath, you're increasing your body's oxygen level. Doing so makes it so that your body doesn't have to work as hard to continue functioning, therefore allowing you a greater feeling of relaxation.
Listen to Music:
Music has been shown to help ease the mind, soothe anxious thoughts, and promote feelings of relaxation. Whether you decide to listen to some tunes through headphones or a Bluetooth speaker, music has the power to lower your heart rate and slow down your breathing, both of which are ideal for the state of falling asleep. Some popular genres of music to listen to prior to bedtime include classical music, contemporary music, nature sounds, and many more!
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