10 Relaxation Techniques for Better Sleep — Здоровый сон

10 Relaxation Techniques for Better Sleep

There are a number of ways you can use proven relaxation techniques to enhance the quality and duration of your sleep. When

you are in a comfortable, relaxed state of mind, you’ll benefit from better health

and more restful sleep.

The stresses and strains of everyday life can impart pressure on your body – and result in potentially serious health issues like heart problems, high blood pressure, sleep disorders, or digestive problems.

The good news is there are a variety of relaxation techniques you can use to help release tension and anxiety from daily life. These are particularly effective when used in tandem with a healthy lifestyle and good sleep hygiene.

Talk with your doctor about your need to relieve stress and get a better night’s sleep. Seek counsel on relaxation techniques, including one or more of the following approaches.

Your doctor can also direct you to specific information on using these relaxation methods. There are also many excellent books, DVDs, CDs, classes, and online tools that provide “how to” guidelines.

This form of therapy is a “mind over matter” approach and helps you use your thoughts to control the involuntary actions of your body. Biofeedback is a way to reach a state of deep relaxation, which helps your body recover from the negative effects of anxiety and tension.

With proper training and practice, you should be able to appropriately slow your breathing and heart rate, as well as relax your muscles.

When you exercise, your body releases endorphins, which are natural chemicals that enhance mood and relaxes your body. Being physically active also helps to clear your mind and put life’s issues in perspective. Regular exercise is especially useful if you suffer from anxiety or depression.

Hypnosis can result in a deep state of relaxation and enhance your focus, similar to that of meditation. Hypnotism can be conducted by a qualified hypnotherapist or you can try it yourself with the aid of a CD, self-hypnosis book, or other training guide. Hypnosis works well on many stress-related conditions including digestive disorders, eating disorders, insomnia, and pain relief.

Massage is an effective way to relax both your body and your mind. There are a wide range of massage techniques so be sure to discuss your choices with a professionally trained massage therapist to ensure you select the most beneficial option. The deep muscle relaxation achieved after a good massage can be both calming and energizing. Massage is also purported to help relieve pain and improve your body’s immune system when done regularly.



has been used through the centuries to achieve a state of calm, as well

as to re-energize the spirit. Research has shown that meditation can be

beneficial for those who suffer from insomnia or other sleeping


To learn meditation relaxation techniques, there are classes, CDs, DVDs, self-help books, and online tools such The Guided Meditation Site.


has a profound effect on the body, affecting brainwaves, heartbeat, and

respiration. Slow tempo music can lower heart rate and blood pressure

and a fast tempo can do the opposite. Music is a mood enhancer and can

be helpful in reducing tension, fighting depression, and relieving pain.

Research has shown that listening to 30 minutes of classical music can

have a significant a calming effect.

Progressive Muscle Relaxation


is a way of achieving total body relaxation by slowly and

systematically tensing and then relaxing your muscles. Starting at your

toes and working up. It also plays a part in hypnosis. Combined with

deep breathing exercises progressive muscle relaxation becomes an even

more effective way to reduce stress.

Sometimes called meditation in motion,

Tai Chi is designed to connect the body and mind through flowing

rhythmic movement and coordinated breathing. The gentle nature of the

stretches makes this an excellent form of exercise that creates a state

of calm, peaceful relaxation.


known as guided imagery, visualization is another relaxation method

that can help relieve stress and tension, while leading to better sleep.

Through visualization, the individual creates images of happy, calm

situations, like sunning on a beach or sitting on top of a mountain

taking in the magnificent scenery.


input, such as scents and sounds, are sometimes used to enhance the

effectiveness of the guided imagery. To learn proper techniques, seek

the help of a qualified therapist and/or use one of the many books,

DVDs, or CD’s that are on the market.


uses movement and breathing exercises to reach a state of peacefulness.

The slow, gentle movements and stretches are interspersed with periods

of stillness.

Practicing yoga on a

regular basis will help calm your mind and improve flexibility and

strength. A yoga class is the best way to start once you’ve consulted

with your doctor.

For other helpful information on easy relaxation techniques, InnerHealthStudio.com provides free relaxation scripts and downloads, coping skills information, and relaxation resources.


are not limited to using just one relaxation approach, but don’t hop

from one technique to the next without first investing time and practice

to see if the method you’ve selected can work for you. Also, keep your

doctor involved as you proactively focus on greater relaxation in your


Remember, none of these

relaxation techniques is as instant fix. Yet, they can go a long way in

helping you achieve better health and better sleep when complemented

with a proper diet, good sleep habits, and a healthy lifestyle.

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Опубликовано Жюлем Саудером