Relaxation Methods for Better Sleep

Using relaxation to improve sleep

Sleep and relaxation go hand in hand. When we enter deep sleep we usually go into a very relaxed state. Similarly, without proper relaxation it can be very hard to go to sleep. Using this knowledge we can use relaxation as a means to improve sleep.

Relaxation functions on many levels, and to be complete it must include both the body and the mind. When the mind is busy, the body cannot be perfectly relaxed. At the same time the mind cannot be peaceful and perfectly relaxed if the body is all tensed up.

We may be able to partially relax either the mind or body, but complete relaxation of the one without the other is not possible. People who meditate regularly know the connection between relaxation of the body and the mind. When you enter a deep meditative state your body automatically relaxes.

When we go into deep sleep, our brainwaves are of the particularly slow delta kind. During this kind of sleep our bodies are usually in a state of perfect relaxation.

There have been studies where people, who would normally not be the most flexible, after being put into a very relaxed state of mind, have their bodies positioned without trouble in very advanced yoga positions. This clearly shows the strong connection between a relaxed mind and a relaxed body.

To assist us in improving our sleep, relaxation methods must bridge this body-mind duality and focus on bringing both into progressively deeper and deeper states of relaxation.

Relaxation methods

There are different methods to help with this. One of the best ways to relax at night is to use a compact disc with a guided progressive relaxation. Using a tool such as this is very helpful. Many people can only maintain complete focus on a task such as relaxing the body for a brief period of time before the mind wanders off in a different direction. Using a cd with a guided relaxation is like having someone hypnotize you. While you relax according to the directions given, the very act of listening to a voice is keeping your mind focused and from thinking about other things.

There are a few different varieties of relaxation cd's. Some will guide you through a visualization that is aimed at relaxing your mind and body. Ohters will play relaxing sounds. There are also cd's that play binaural beats and uses brainwave technology. These are designed to change the frequency of your brainwaves to improve relaxation. You can find a few different types of relaxation cd's on our products page.

It is also easy to make your own relaxation cd. Find a script of a guided visualization or write one yourself. Buy a cheap microphone that plugs into your computer. You can also use a built in microphone used for skype or other communication. Record yourself reading the script. If you have some decent music recording software you can even add your favourite music and put in the background.

You may find that to make a good quality relaxation recording of your own takes a bit of work, but if you don't have too high demands it's a lot of fun to make your own.

One can also assist relaxation by playing relaxing music or taking a relaxing bath before going to bed. Also, the use of aromatherapy and herbs to aid in relaxation should not be underestimated.

Relaxation is a skill to be learned

The ability to relax the body is a skill that is learned, and the more consistently you do it the easier and quicker you will be able to reach a state of complete relaxation. For this reason it is best to be consistent with practicing relaxation. If you don’t do it for a while, you will notice that you have to start almost from the beginning again.

Don't practice relaxation at bedtime

For a person who is experiencing sleeping problems, trying to relax at bedtime when the mind is stressed out about not falling asleep may be close to impossible, if one has not already properly learnt how to relax the body and mind. For this reason, it is a good idea to practice relaxation when we are not about to go to sleep, and when we don’t have to worry about anything besides learning how to relax.

Spending ten to fifteen minutes in the evening learning how to relax with ease may be one of the best ways to improve the ability to fall asleep easily. Meditation, as will be discussed in the last chapter, is in my opinion one of the best methods to improve relaxation and sleeping patterns.

This is because it naturally clears the mind and brings about profound levels of relaxation. If one is used to meditating regularly, it will be much easier to enter that state of mind when going to sleep.

Relaxation exercises

Relaxation exercise one:

In this exercise we will work a muscle group at a time, tensing it and then relaxing it in order to bring about deeper relaxation. It is an easy and quick way to relax since it does not involve visualization to any great extent. The level of relaxation reached with this technique may not be as deep as with a technique based on visualization but is a good place to start.

  1. Lie down on the floor or on a mattress. If it helps your back feel more comfortable, put a pillow under your knees. You can also sit in a comfortable chair. If you have a footrest, put your feet on this.
  2. Breathe slowly and deeply, making sure that your breaths are coming from the abdomen and not your chest.
  3. Tighten your hands to a fist while you breath in. Hold for a count to four. Relax the muscles and imagine breathing out the tension.
  4. Bend your arms and tighten all the muscles in your forearms and upper arms. Hold for a count to four. Relax and breathe out the tension.
  5. Do the same in turn for your feet, all the muscles in your legs, your buttocks, stomach, chest, back, neck and finally face.
  6. As you relax think of warmth and heaviness entering your muscles.
  7. Try to stay focused and if you have distracting thoughts, imagine them as bubbles floating up and away.
  8. When you have relaxed all of the muscle groups and you feel relaxed all over, just stay like this for 10 to 20 minutes, or longer if you want.

 

Relaxation exercise two:

In this exercise we use a guided visualization technique to calm the body and mind, deeper and deeper. The benefit of this visualization is that we can achieve a very deep state of relaxation, both mentally and physically. It is a little bit trickier to do and requires more patience from the practitioner than the previous exercise.

You will notice that sometimes you will easily relax using this technique and other times you will have a hard time focusing on the visualization. If you do the exercise regularly it will prove more beneficial to you. The reason is that the more you program your brain to function in a state of relaxation, the easier it will be for your brain to locate that state. It is just like with exercise. The more you exercise the easier it is to do it, because you have conditioned yourself. If you stop for a while, it will again be very tiresome to exercise.

When you are ready to come out of the relaxed state, slowly start moving your feet, your hands and arms. Swallow a few times. Eventually open your eyes and move your whole body. Try to keep your mind relaxed as you 'come back' into this world.