Ashwin Lewis
It's no secret that stress and sleep are closely linked. When we can't sleep, we get stressed, and when we're stressed, we can't sleep. Luckily, there are plenty of ways to relax without actually falling asleep. Many of these techniques are centred around breathing, such as deep breathing exercises, which can help to quiet the mind and reduce stress. Other methods include meditation, yoga, visualisation, muscle relaxation, and creative activities such as painting, writing or crafting.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Relaxation techniques | Visualization, deep breathing, meditation, muscle relaxation, Jacobson's progressive relaxation technique, autogenic training, diaphragmatic breathing, the 4-7-8 technique, yoga, tai chi, yoga nidra, etc. |
| Reducing stress | Listening to calming music, taking a warm bath, engaging in hobbies, spending time outdoors, exploring creative outlets, etc. |
| Improving sleep hygiene | Maintaining a consistent sleep schedule, getting at least 30 minutes of natural light early in the day, keeping computers, TVs, and phones out of the bedroom, etc. |
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What You'll Learn
Deep breathing exercises
Diaphragmatic or Belly Breathing: This technique involves breathing deeply into your belly, allowing your breath to flow as deep down into your belly as is comfortable without forcing it. Place one hand below your belly button and notice how your belly rises with each inhale and falls with each exhale. Breathe in gently through your nose and exhale slowly through your mouth. You can also try counting steadily from 1 to 5 with each inhalation and exhalation. Aim to practice this for at least 5 minutes.
Progressive Muscle Relaxation: This exercise combines deep breathing with muscle tension release. As you breathe in, tense a specific group of muscles, such as your feet or calf muscles. As you breathe out, release the tension in those muscles and visualize the tension leaving your body. Work your way up your body, tensing and relaxing different muscle groups with each breath.
Lion's Breath: This energizing yoga breathing practice can help relieve tension in your jaw and facial muscles. Sit comfortably and inhale deeply through your nose. As you exhale, open your mouth wide, stick out your tongue, and release your breath with a loud "HA" sound. You can also contract the muscles at the front of your throat as you exhale. Repeat this breath 2 to 3 times.
Humming Bee Breath: This yoga breathing practice is said to create instant calm and is especially soothing around the forehead. Choose a comfortable seated position and close your eyes. Place your first fingers on the tragus cartilage in front of your ear canal. Inhale and gently press your fingers into the cartilage as you exhale. Keep your mouth closed and make a loud humming sound.
Sitali Breath: This practice helps lower your body temperature and relax your mind. Curl the outer edges of your tongue together or purse your lips slightly and inhale through your mouth. Then, exhale slowly through your nose. Continue this pattern for up to 5 minutes.
Remember, it's important to find a comfortable position and a quiet place to practice these deep breathing exercises. You can do them in your bed, on the floor, or in a comfortable chair. Wear comfortable clothes and avoid forcing the breath, allowing it to flow naturally.
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Yoga and gentle stretching
There are hundreds of yoga poses, but some foundational poses to try are:
- Standing poses: These are often done first in a yoga class to "build heat" as a warm-up. They can be performed sequentially, with rest in between.
- Balancing poses: These help build core strength for more advanced poses.
- Backbends: Beginners can start with gentle spine flexion (bending forward) and extension (bending backward), eventually moving to deeper bends.
Some specific gentle stretches to try are:
- Downward dog: Start in downward dog and shoot your right leg back, bringing your right knee toward your right wrist. Rotate your right foot toward your left arm. Rest your leg with your shin at a 90-degree angle or pointed toward your groin at a 45-degree angle. Gently return to the starting position and repeat on the other side.
- Seated forward fold: Sit on your mat with your legs straight in front of you. Keep your hands on the ground by your hips and press your heels forward, descending your thighs into the floor. Inhale, and as you exhale, lean forward from the hip joints. Grab your toes or the outside of your feet if you can.
- Cobbler's pose: This pose stretches the inner thighs. Sit on a block or cushion to raise your hips so your knees can open more naturally. Place a block under each knee to support them.
- Child's pose: This pose provides a gentle stretch for your back, hips, thighs, and ankles.
In addition to these physical poses, it is also helpful to focus on your breathing to relax and deepen into poses. Taking slow, deep breaths is a great way to engage your body's natural relaxation response.
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Meditation and mindfulness
Meditation is a practice that can help prepare our bodies and minds for rest. It can encourage slower breathing, lower heart rates and reduce blood pressure, which are all beneficial for relaxation. There are many different types of meditation, but they often involve focusing on the present moment and observing thoughts and emotions without judgement. This can help to reduce feelings of stress and anxiety, which may be preventing you from relaxing.
Mindfulness is a type of meditation that involves bringing your attention to the present moment, without judgement of your thoughts, emotions and sensations. Mindfulness encourages you to be fully present and engaged, rather than dwelling on the past or worrying about the future. It can be practised through diaphragmatic breathing and progressive muscle relaxation, which can help a person relax at bedtime and reduce symptoms of insomnia.
Guided meditation is a great way to begin meditating. This involves listening to an audio recording that directs your thoughts and instructs you on how to adjust your breathing, interpret physical sensations and work through your emotions. You can also try the 4-7-8 breathing technique, which involves inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling through your mouth for 8 seconds. Repeat this 4 times.
There are also specific meditation apps, such as Calm and Headspace, which offer guided meditations to help you relax and sleep.
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Visualisation and guided imagery
Guided imagery is a simple technique that can be used at home, with positive results. It involves imagining a relaxing scene in great detail, relating to all of the senses. For example, you might imagine yourself on a beach, feeling the warmth of the sun on your skin, hearing the crashing waves, and smelling the salty air.
To practice guided imagery, find a quiet, comfortable place to sit or lie down. Close your eyes and take several deep breaths, inhaling and exhaling slowly. Then, imagine a peaceful scene, such as a lush forest, a mountain range, or a tropical beach. Think of the details in the scene, including the sounds, scents, and sensations. You can also imagine yourself walking along a path in the scene, noticing all the small details as you go.
Guided imagery can also be combined with other relaxation techniques, such as deep breathing or progressive muscle relaxation. It can be helpful to practice guided imagery after yoga, as your body and mind are already in a relaxed state.
Research has shown that guided imagery can be an effective tool for reducing stress, anxiety, and fatigue. It can also help to manage pain, improve sleep quality, and enhance overall well-being.
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Listening to calming music
Research has shown that music around 60 beats per minute can cause the brain to synchronize with the beat, creating alpha brainwaves, which are present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), one may need to listen to calming music for at least 45 minutes in a relaxed position. Interestingly, Native American, Celtic, and Indian stringed instruments, drums, and flutes are very effective at relaxing the mind, even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing, especially when mixed with light jazz, classical, or easy-listening music.
It is important to note that the music you choose should be enjoyable and relaxing to you personally. Forcing yourself to listen to music that irritates you can create tension, rather than reducing it. Additionally, it is recommended to avoid songs that cause strong emotional reactions, as these may not be ideal for inducing relaxation. Instead, opt for music that is neutral or positive.
Making it a habit can be beneficial; creating evening rituals that incorporate calming and consistent music can help give your body sufficient time to wind down. You can find pre-made playlists designed for sleep or relaxation, or you can create your own mix of songs that you find enjoyable. Experiment with different types of music and playlists to discover what works best for you.
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Frequently asked questions
There are many ways to relax without falling asleep, such as meditation, deep breathing, progressive muscle relaxation, gentle yoga, listening to calming music, taking a warm bath, and engaging in hobbies.
Some deep breathing exercises include diaphragmatic breathing and the 4-7-8 technique. Place a hand on your heart and breathe in for 4 seconds, then take a long, slow breath out. Repeat this pattern until you feel your heartbeat slow down.
To relax your body, you can try yoga, tai chi, or meditation. You can also try progressive muscle relaxation, which involves tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head.
To clear your mind, you can try writing down your thoughts, worries, or gratitudes in a journal before bedtime. You can also try visualization techniques, such as imagining a calming scene or playing a word game.
