When it's hard to fall asleep and we can't get a good night's rest, it's usually due to a lack of proper relaxation. Learn now how to reduce your stress level with simple methods, promote falling asleep and support a peaceful sleep.
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Relax before sleep
I'm sure we've all been in that situation: lying in bed and just can't fall asleep. Studies show that stress and mental strain are among the most common causes of problems falling asleep. Relaxation in the evening and before going to bed is therefore important for a healthy and peaceful sleep. We'll show you 4 methods to calm down faster and get a more relaxed sleep.
4 tips for relaxation before sleep
#1 Switch off and reflect
First switch off! During the day we receive a lot of information and impressions and have to take care of many important tasks - this is quite exhausting. The memory then becomes active, especially in deep sleep, and processes the new memories. Therefore, it can be helpful in the evening to review the past day and already sort out tasks for the next morning. Try to organize and structure your thoughts so that you avert possible stress factors and get a clear head. Then nothing will stand in the way of a relaxed night's sleep. By the way: You can find more about memory and sleep here.
#2 Evening routines and fixed rituals
A regular evening routine can help against problems falling asleep, as reported by the Apotheken Umschau. Individual rituals can contribute to your relaxation by ensuring that you can mentally and physically calm down and get used to fixed structures. In combination with other sleep tips, such as maintaining regular bedtimes, they have a positive effect on falling asleep and improve sleep. Warming herbal tea or hot milk with honey, an evening walk at the same time, or a tried-and-true nighttime read are all great ways to promote sleepiness and relaxation before falling asleep.
#3 Relaxation techniques
We'll introduce you to two well-known techniques that can bring the body into a state of relaxation and prepare it for a peaceful sleep.
Autogenic trainingAutogenic training is a form of self-hypnosis that leads to physical and mental relaxation and prepares you for sleep.
Here's how: Lie down or sit comfortably and formulate short calming thoughts inside yourself, such as "I'm tired and relaxing" or "My arms are getting heavy." Repeat these short phrases over and over in your mind and feel if your body responds and you relax.
Progressive muscle relaxation
Progressive muscle relaxation focuses on releasing stress-related tension from your body bit by bit, thus preparing it optimally for a peaceful sleep by specifically tensing and relaxing muscle parts.
Lie or sit comfortably and try to focus on individual muscles and body parts in a specific order. For example, start with your right hand. Tense the muscles there and release the tension completely after holding it for a moment. Continue in this way over the arms, legs, shoulders and other parts until the body is completely relaxed.
#4 Breathing exercises
Breathe in, breathe out - fall asleep! Breathing techniques help to relax before sleep and have proven to be simple aids to falling asleep. Which method ultimately actually leads to sleepiness is up to each person to try out for themselves. Because while some techniques of breathing, counting and holding your breath work smoothly for some, for others they lead to stress and thus hinder falling asleep. That's why we're going to show you two different methods.
The 4-7-8 method
The 4-7-8 technique is a well-known breathing technique for falling asleep. It promises to help you fall asleep within 60 seconds.
Here's how: Inhale for four seconds, hold your breath in a relaxed manner for seven seconds, and then exhale as steadily as possible for eight seconds. These steps are now repeated until you fall asleep.
If you tend to break a sweat when breathing and counting at the same time, Deep Breathing may be more appropriate for you.
Here's how: Breathe in and out deeply, as evenly as possible. In this way you simulate calm sleep breathing and can relax your body and introduce it to sleep.
Relaxation is an important prerequisite for a peaceful sleep and promotes falling asleep.
Reflecting and structuring information, impressions and tasks mentally creates clarity and supports mental relaxation.
Relaxation techniques such as Autogenic Training or Progressive Muscle Relaxation can prepare for sleep and improve falling asleep.
The 4-7-8 method or Deep Breathing calm the body and mind and support falling asleep in a gentle way.
Best wishes and see you soon!