Relaxation techniques to help you fall asleep
Do you have trouble sleeping? According to the Australian Health Sleep Foundation over 1.2 million Australians are currently suffering from sleep disorders, so you're certainly not alone!
With the pressures of work, running the kids around, making dinner and squeezing in a social life, most of us don't make enough time each day to relax, unwind and rest. So what can we do about it?
Many sleep troubles come from not being able to relax and fall asleep peacefully. The following relaxation techniques will assist you in putting an end to sleepless nights. Try each and see what benefits they may have on your quality of sleep and energy levels throughout the day.
Yoga: Yoga has many health benefits, with deep breathing exercises and relaxed movements it's no wonder the exercise benefits go well beyond the physical to mental, emotional and spiritual domains. Yoga can increase the elimination of toxins from the body and help you rejuvenate and relax. Relaxation induces deep sleep and can assist those suffering insomnia through reducing stress and anxiety levels.
Meditation: Meditation is known as one of the best relaxation techniques around, assisting you to fall asleep with ease at night. Do it yourself meditation is simple, take a moment to close your eyes, place your hand of your belly and focus on taking deep breaths in and out from the abdomen. Meditation before bed is the perfect way to relax your body, slow down your heart rate and prepare yourself to rest. Such deep breathing techniques can also be beneficial throughout your day to ease stress and anxiety.
Relaxing Music: Music has the ability to affect our mood. The use of soothing and relaxed music before bed will distract your mind and induce physical calmness, to help you fall asleep. So what type of music is best? The sound of nature and ambience as well as classical instrumental sounds are favourable. Generally music with rhythmic breaking and soft soothing tones will persuade relaxation. Ensure that you are playing the music at a comfortable volume and are not afraid to just let it play and turn itself off.
Candles and Aromatherapy: It can be difficult to just turn off and fall asleep after a big day. Essential oils and fragrances can help you relax. Lavender, camomile and sandalwood scents are best for the bedroom and bathroom to induce sleepiness. Oils can be used in a warm bath before bed, can be gently sprayed on your pillow or used as incense through a burner or candle. Avoid oils which are known to be energising such as peppermint, lemon and rosemary.
Warm Bath: A warm bath approximately 1 - 2 hours before bed can help you fall asleep quickly and will improve your quality of sleep. A 20-30 minute bath in warm water will increase your body temperature, the subsequent drop in temperature can prompt sleepiness. Essential oils and fragrances can also be added to the bath. If your home does not have a bath, a warm shower does have similar effects.
Read a Book: Reading a book before bed is the best way to unwind and reduce stress. It's best to set aside at least 30 minutes before bed to read a book and relax your body and mind.
Remove distracting sources from the bedroom: More and more people are using their phones, tablets and laptops before bed, but little are aware that it may be disrupting their sleep. Our advice is to cut out phone and tablet use at least one hour before bed, allowing time for you to unwind and practice relaxation techniques.
Write a list: Do you stay awake thinking about what you have to do the next day? Writing a list of your jobs before bed, will help you clear your mind and relax. Give it a go.
Get Comfortable: Is your mattress and bedding outdated and uncomfortable? If your bed is more than 8 years old we recommend replacing it, old mattresses can cause sleep disruption and can potentially be causing damage to your spine. The correct pillow will also provide you with the right amount of support and comfort for a good night’s sleep. And lastly but certainly not least, ensure your bedding changes with the seasons. Visit your local Bedshed store today for tips on selecting the perfect mattress, pillow and bedding for you.
We hope these relaxation techniques will assist you in saying goodbye to those sleepless nights.