Relaxation Techniques To Help Improve Sleep

We all need to prioritize sleep for our own health and well-being

. Sleep is indeed a necessity, but because we now follow a busy and fast-paced lifestyle, we don't get to sleep the way we really need and want to. Getting adequate sleep has become a luxury for most people. There are times when we need and choose to sleep less and have more waking hours to do more things, see more places and be with more people.

But you can't just enjoy doing things, seeing places and spending time with others if you've had less sleep and you're feeling like a zombie. To completely enjoy life, you have to beat sleepiness and tiredness and gain more energy. You have to learn how to sleep less without feeling tired. You need to learn how to tackle sleep problems and get better sleep.

For you to achieve this, you can follow the right eating habits, do some exercises, and develop proper sleeping habits. But there are other ways that can help improve the quality of your sleep so that you can sleep less without feeling tired. Relaxation techniques can be very effective in inducing sleep. Here are three simple techniques that can help you:

Deep Breathing

This technique allows the relaxation of the body. To do the deep breathing technique to get better sleep, lie down on your back and relax your body. Inhale slowly through your nose. You should see and feel your belly becoming bigger. Then the middle and top of your chest and lungs should be filled with air. Hold your breath for 1 to 2 seconds. Relax and slowly exhale. Repeat the process after a few seconds. If you feel dizzy, slow down because that means you're overdoing it.

Progressive Relaxation

Through this muscle relaxation technique, you can identify the stress and tension in your body, and thus help relax your body within minutes. This can also help you achieve a deep state of calm. The four stages of progressive relaxation technique are awareness of tension, tensing the muscles, letting go of the tensing, and awareness of relaxation. In the last stage, you concentrate on the particular part of your body and you recognize the feeling of relaxation.

The 16 muscle groups that you can focus on when you're doing this technique include the dominant hand and forearm, forehead, upper cheeks and nose, neck, shoulders, chest, upper back, abdomen, and dominant foot. This technique is best practiced lying down. You can practice it before you go to sleep. It will help you sleep less without feeling tired.

Guided Imagery

If you have difficulty falling asleep or if you want to get better sleep, try guided imagery or high intensity visualization. In this technique, you have to picture and think of a peaceful or pleasant but not alerting situation or place. Lie down on you back and close your eyes. Imagine yourself in a peaceful place or any place that you love. Feel the surroundings, hear the sounds, smell the flowers, and feel the warm sun. If you want to learn how to improve your sleep and sleep less without feeling tired, this technique is a good sleeping aid for you.

by: Chloe Wodard

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