Are you one of the millions of people around the world who struggle to get to sleep and stay asleep? 

One of the keys to falling asleep is relaxation. Sounds easy right, well with practice it can be, here are some tips.

Your key elements

Quiet environment - You do not need complete silence, instead try calming sounds or music. Perhaps it is the sound of rain or the sound of waves crashing. Try one of the many sleep sound apps available. 

Focus your attention - Choose a word or a phrase, breathing pattern or mental image to draw your attention and reduce thinking about external concerns. 

Remain passive - It is normal for your mind to wander, don’t become annoyed just try to get your focus back to the calm music or focus as mention above. 

Comfort - Having a comfortable mattress and breathable sheets is essential to a good nights rest. 

Relaxation techniques

Once your are comfortable here are some techniques to try.

Counting Breaths

• Inhale slowly and gently through your nose.
• Exhale slowly and gently through your mouth.
• Count up. You can count each breath or each cycle of inhalation and exhalation, whichever comes more naturally to you.

Mindfulness

• Focus on slowly inhaling and exhaling at a comfortable pace.
• Notice the position of your body on the bed.
• Notice any sensations, good or bad, in your legs and feet. Let your legs be soft.
• Continue the “body scan,” observing, from your legs up to your head, each region of your body and its sensations. The goal is to stay present and observe your body without judging or reacting and then letting each part of your body relax.
• After scanning each part of your body, reflect on your body as a whole and allow it to relax.

Muscle relaxation

• With your eyes closed, slowly breathe in and out.
• Starting with your face, tense your muscles (lips, eyes, jaw) for 10 seconds, then release your muscles and breathe deeply in and out for several seconds.
• Tense your shoulders for 10 seconds and then relax and breathe.
• Continue tensing and relaxing the following body parts, skipping any area where tensing the muscles causes pain:
• Shoulders
• Upper arms
• Lower arms and hands
• Back
• Stomach
• Buttocks
• Hamstrings
• Calves
• Feet

Images

• With your eyes closed and in a comfortable position, think about a place or experience in your past that feels relaxing, such as a quiet natural setting.
• While slowly breathing in and out, reflect on the details and of how it looks.
• Continue focusing on this image by adding details relating to your other senses (smell, sound, taste, touch) and experiencing the calmness of this mental imagery.

Before you get to bed

Before you actually get into bed, a few simple tips can help make sure your mind and body are ready to fall asleep:

• Wind down for at least half an hour before bedtime. Reading, light stretching, and other relaxing activities are ideal during this time.
• Disconnect from close-range electronic devices like laptops, phones, and tablets because they can stimulate the brain and make it harder to fall asleep.
• Dim the lights to help your eyes relax, and make sure you’re in comfortable clothing.
• Make sure your bedroom is set to a pleasant temperature. The cooler the better and this includes breathable bed sheets.
• Consider a calming scent, like lavender essential oils, that can generate a calming effect.
• Avoid big meals, spicy foods, caffeine, and alcohol in the lead-up to bedtime.

The team at Beddie look forward to helping you have a good nights sleep in our premium cotton sheets.