Episode 5: Relaxation Exercises to Promote Healthy Sleep

Restless nights are often caused by stress and anxiety. When our body’s stress response is on high alert, falling asleep becomes a challenge. Thankfully, research shows we can counteract this by activating the relaxation response, a natural state that promotes calmness and sleepiness.

Breathing exercises for relaxation

Slow, deep breaths are a simple and powerful tool to engage your relaxation response. Start with 10 deep breaths to slow your breathing and ease into a calmer state. Here are two specific breathing exercises to explore:

• Diaphragmatic Breathing: This technique uses the diaphragm, the large muscle below your lungs, for more efficient breathing.
  1. Lie down and place one hand on your chest, the other on your belly.
  2. Inhale through your nose, feeling your belly push against your hand.
  3. Exhale by tightening your stomach muscles, keeping your chest still.
  4. Repeat.
• 4-7-8 Breathing: This exercise controls your breath rate and may not be suitable for everyone, but it’s generally safe and easy to learn.
  1. Inhale through your nose for a count of 4 seconds.
  2. Hold your breath for 7 seconds.
  3. Exhale completely through your mouth for 8 seconds.
  4. Repeat.

Visualization for relaxation

Visualization exercises use mental imagery to create a sense of peace and well-being, reducing stress and promoting sleep. Here are two techniques to try:

• Meditation: This involves focusing your attention on different parts of your body, one by one, releasing any tension you find.
  1. Lie comfortably and take a few deep breaths.
  2. Start with your feet, noticing any sensations and tension.
  3. Acknowledge discomfort and visualize it leaving with each exhale.
  4. Slowly move your attention up your body, repeating the process.

Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups one by one, helping to release physical tension.

1. Lie down comfortably and tense your toes and feet for 5-10 seconds.
2. Breathe out and relax your feet.
3. Stay relaxed for 10-20 seconds before moving to your next muscle group (legs, thighs, hips, etc.)
4. Continue systematically tensing and relaxing each muscle group throughout your body.

Non-Sleep Deep Rest (NSDR)

NSDR is a state of conscious relaxation similar to self-hypnosis. While still awake, NSDR allows your body to rest and restore energy. It’s not meant to induce sleep but can be a helpful pre-sleep meditation technique.

1. Lie comfortably with your eyes closed, focusing on relaxing your body.
2. Breathe slowly and deeply, imagining yourself sinking deeper into relaxation.
3. Stay focused and avoid letting your mind wander.

Tips for Success

• Practice Makes Perfect: Relaxation techniques become more effective with regular use.
• Find What Works: Experiment with different techniques until you find what works best for you.
• Get Out of Bed: If you can’t fall asleep after 15 minutes of relaxation techniques, get out of bed and do a calming activity elsewhere.
• Optimize Your Sleep Environment: Ensure your bedroom is quiet, dark, and cool.
• Healthy Habits: Maintain a consistent sleep schedule, avoid caffeine and heavy meals before bed, and create a relaxing bedtime routine.

Remember, while these exercises are generally safe, consult your doctor before trying them if you have epilepsy, psychiatric conditions, or a history of trauma.

By incorporating relaxation techniques into your routine, you can combat stress, improve sleep quality, and wake up feeling refreshed and ready to take on the day.