More Tips For Better Sleep
Relaxation Therapies
A variety of relaxation therapies are helpful for inducing sleep. It is because these therapies get rid of or diminish anxiety and body tension causing the muscles to loosen up and relax.
The following are some techniques that I have found:
Relaxation Technique #1: Progressive Relaxation
You better record the instructions so you don’t have to focus on remembering them. Record it with a short pause after each sentence so that you have time to actually do what is said and have time to relax.
The instructions are:
Lie down, relax, close your eyes, and listen.
• Feel your feet. Feel the weight of your feet. Feel your feet relax and sink into the bed.
• Feel your lower legs. Feel the weight of your lower legs. Feel your lower legs relax and sink into the bed.
• Feel your knees. Feel the weight of your knees. Feel your knees relax and sink into the bed.
• Feel your upper legs. Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed.
• Feel your hands. Feel the weight of your hands. Feel your hands relax and sink into the bed.
• Feel your lower arms. Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed.
• Feel your elbows. Feel the weight of your elbows. Feel your elbows relax and sink into the bed.
• Feel your upper arms. Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed.
• Feel your buttocks. Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed.
• Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed.
• Feel your pelvic and belly area. Feel the weight of your pelvic and belly area. Feel your pelvic and belly area relax and sink into the bed.
• Feel your chest. Feel the weight of your chest. Feel your chest relax and sink into the bed.
• Feel your shoulders. Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed.
• Feel your neck, both front and back. Feel the weight of your neck. Feel your neck relax and sink into the bed.
• Feel your skull. Feel the weight of your skull. Feel your skull relax and sink into the bed.
• Feel your mouth. Feel any tension in your mouth. Feel your mouth relax and any tension slide off into the bed.
• Feel your eyes. Feel any tension in your eyes. Feel your eyes relax and any tension slide off into the bed.
• Feel your entire face. Feel any tension in your face. Feel your face relax and let any tension slide off into the bed.
• Mentally scan your body. If you find any place that's still tense, relax it and let it sink into the bed.
Relaxation Technique #2: Breathing Deeply
By breathing deeply we are given the benefit of having enough oxygen to give to all parts of our body which energizes and invigorates everything in our body. This technique uses the entire lungs for breathing.
• Lie down on your back.
• Gradually relax your body, first with your feet and then every part of your body until you have relaxed your face and scalp.
• See to it that you have relaxed every part of your body. If not, relax it.
• Bit by bit, begin to inhale; first filling your lower belly, then your tummy, and then your upper body and the top of your lungs. Hold for a second or two, and then start to breathe out. Empty your lungs from the bottom up to the top.
• Do this exercise for 4 or 5 minutes. Do it in a relaxed, peaceful manner. Do not force it.
• After a while, imagine that you are resting on a warm, gentle ocean. The sun is shining peacefully on your body. Imagine that you rise on the gentle swells of the water as you inhale, and that you slowly descend as you exhale.
• Continue this relaxing breathing as long as you wish (hopefully until you fall asleep).
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