Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed.
There are many different techniques:
· Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves--you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.
· Relaxation Response - A mind/body technique based on the principles of Transcendental Meditation. Learn how to elicit the relaxation response
· Mindfulness - A type of meditation that essentially involves focusing on your mind on the present. Learn mindfulness.
· Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you've never tried yoga before, not to worry. There are many gentle yoga styles to choose from.
· Progressive Muscle Relaxation is a promising natural remedy for sleep. If you've never tried a relaxation technique before, this technique is easy to learn and simple to master.
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