If you spend sleepless nights worrying about the future or rehashing the events of the day, relaxation techniques could help you get the sleep you need. Learning to shut your mind to all of the stresses of the day allows both your mind and your body to rest and recharge during the night. Relaxation techniques can also give you another tool to use to combat stress during the day so it doesn't keep you awake at night.
Step 1
Create a pleasant space in which to sleep. Invest in a soft blanket and sheets, and a good pillow. Put room-darkening shades on the windows or wear a sleep mask. Keep the room at a comfortable temperature. University of New Hampshire Health Services suggests that you devote the bedroom only to sleep and sex. Move your desk to another area so you don't trigger thoughts of paperwork to be done, news stories you've read, or other things that could start your mind whirring.
Step 2
Write a list of things you need to do the following day. If worries plague you, the University of New Hampshire Health Services recommends that you make a "worry list" where you write down all the things that bother you. Tuck the list into a drawer and tell yourself that you won't worry about them until the next day.
Step 3
Take a warm bath, listen to soothing music or read a light-hearted book before bed. Establish a routine that will send the message to your mind and body that it's time to shut down for the day and go to sleep. Avoid anything too stimulating, such as a heavy meal or exercise two hours or less before bedtime.
Step 4
Put a lavender or jasmine sachet under your pillow, or spray these scents in the room near the bed. The University of New Hampshire Health Center reports that these scents promote relaxation and sleep.
Step 5
Close your eyes and focus on your breathing. Breathe slowly in and out. Some people count their breaths. Others like to visualize themselves in a relaxing place, such as lying on a beach, listening to the waves. The Franklin Institute suggests that you repeat a soothing word or phrase over and over, such as "peace" or "this too shall pass".
Tips and Warnings
- You may need to try several different relaxation techniques before you find one that works for you.
- Consult your doctor if you continue to have trouble sleeping.
Things You'll Need
- Soft blankets and sheets
- Pillow
- Room-darkening shades
- Sleep mask
- Pencil and paper
- Lavender or jasmine sachet or room spray
