Time and time again, you tend to feel stressed; whether it’s your job, an assignment you need to submit, a subject you’re failing, a business that’s declining or a relationship that’s fading, you find yourself worried and stressed out in such situations. Consequently, you may feel you’re having sleepless night, or as many call it, undergoing ‘insomnia’. Insomnia can be easily tackled through a few relaxation exercises. These helpful techniques to fall asleep are discussed below.
1) Breathing Exercise
As you lie on the bed before going to sleep, breathing exercise can do wonders in creating a tranquil atmosphere. You must divert all your attention towards your body and your breathing pattern. Take deep breaths and feel the air inside you. You ought to become highly sensitive to the tension release in your body as you exhale and repeat multiple times. If you find yourself constantly thinking about your worries during this time, try to direct your mind elsewhere.
2) Guided Imagery
This exercise aims for you to focus on a story or an image; thereby, helping you ignore any negative thoughts in your mind. Begin by lying on the bed, relaxing, and closing your eyes. You ought to try and create situations and images in your mind – either real life situations or fictional – that are just a source of happiness for you. You must pay attention to all the minute details. A few situations can be, imagining yourself enjoying at your favorite location, reading a book in solitude and peace, or just imagine spending some quality time with your loved ones. It might take a while before you get used to this exercise and imagine situations without your mind wandering elsewhere.
3) Autogenic Training
One of the most underrated techniques to fall asleep, this type of training requires you to perform a series of exercises that calms your mind and body. It pertains to focus the mind on cultivating the sensations of warmth and heaviness in different parts of the body and thus, are an amalgamation of imagery and verbal exercise. These tend to get better with time.
4) 4-7-8 Breathing
Before going to sleep, lie on your bed and do the following steps:
- Inhale for 4 seconds
- Hold breath for 7 seconds
- Exhale slowly, for 8 seconds
- Repeat several times
Deep breathing will not only relax you but also increase the body’s Oxygen level and help recreate the sleeping pattern necessary for falling asleep. There is great amount of evidence that meditation and relaxation practices may contribute to better cancer outcomes. Studies have also shown that relaxation practices may have a positive effect on immune function and nervous-system activity.
5) Guided Meditation
Meditation is a method that allows you to focus on energies around you and focus on energy within you. During insomnia, you can always listen to a meditation video or a meditation audio track. Doing meditation will help your mind de-clutter all the worries.
We hope that by following these simple techniques to fall asleep, you are easily able to overcome your insomnia and de-stress from all the worry you have in life.