![]() ![]() With your mouth closed, slowly inhale through your nose while counting to four.Place the tip of your tongue near the ridge behind your front two teeth and hold it in this location throughout the breathing exercise.You can count each breath or each cycle of inhalation and exhalation, whichever comes more naturally to you. Exhale slowly and gently through your mouth.Inhale slowly and gently through your nose.This method, also known as pranayamic breathing, is believed to help reduce stress in the nervous system and may prepare the brain for sleep by reducing excitatory stimulus. #Does insomnia help with creativity series#Controlled BreathingĪ series of slow, deep breaths can enable a sense of calm. ![]() Once you’re lying comfortably in bed, try one of these techniques to put yourself at ease and settle gently into sleep. Keeping these basics in mind empowers you to adjust these methods to suit your preferences.įalling Asleep With Relaxation Techniques Finding the best mattress for your sleep position and body type can be instrumental in a good night’s rest.Īll of the following methods are ways of achieving these core elements so that you can calmly fall asleep. Naturally, when relaxing to fall asleep, the recommended position is lying in bed. Finding a cozy place to relax is critical. Accepting that it’s normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns. Loud, abrasive sounds or noises should be avoided. Calming sounds or music can be beneficial. Quiet does not have to mean completely silent. ![]() Only in recent decades, though, have meditative practices for relaxation become a focus of scientific research, which has come to identify key elements for fostering the relaxation response. The Five Key Elements to Cultivating Relaxationįor thousands of years, relaxation has been a central focus of spiritual and cultural practices, enabling a sense of calm and connection with oneself and the surrounding world. Call the Help Me Sleep Hotline at 1-833-I-CANT-SLEEP for a set of tips, meditations, and bedtime stories to help you get a good night’s rest. ![]()
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