This post was written by Andrea Patterson, MD, Parkview Behavioral Health Institute.
If you’re having difficulty sleeping, try these techniques that encourage a restful mind (and body).
Two modes
Your body has two modes: fight or flight and rest and digest.
During fight or flight mode, your body goes on high alert to handle danger: your heart rate increases, your breathing rate increases, your muscles tense (ready to spring into action) and your thoughts start racing. This is very helpful when we’re trying to run out of the way of a speeding car, but it’s significantly less helpful when it’s in response to our stress at work or school, making it harder to sleep at night.
During rest and digest mode, your body is conserving energy in other areas so it can focus on processing food: your heart rate decreases, your breathing rate decreases, your muscles relax and your thoughts slow. You know how after a Thanksgiving meal, all you want to do is lay down and take a nap? That’s because your body is in rest and digest mode.
Relaxation techniques are tricks to signal your body that it’s time for rest and digest mode.
Relaxation techniques
Try these methods for easing into sleep.
Slow your breathing.
Your body normally breathes 12-20 times per minute, but this slows down at night. Slowing your breathing down on purpose signals to your body that it is safe to rest. Here is one way to do that:
- Breathe in for a count of four.
- Hold your breath for a count of four.
- Breathe out for a count of four.
- Hold your breath for a count of four.
- Repeat.
Relax your muscles.
Unclench your jaw, stretch out your neck, massage your shoulders (or wherever you tend to hold your stress). Make a routine of releasing that tension before bed. Not only will it feel good, but it will also get your mind focused on the here and now rather than your worries.
Try this:
- Squeeze the muscles in your legs, hold for four seconds, then let go.
- Squeeze the muscles in your arms, hold for four seconds, then let go.
- Squeeze the muscles in your trunk, hold for four seconds, then let go.
- Squeeze the muscles in your face, hold for four seconds, then let go.
Soothe your thoughts.
Consider this:
- You cannot change the past.
- You cannot control other people.
- It’s unlikely you will solve all the world’s problems in the 5 minutes before you go to sleep.
- It’s okay to put your problems aside so you can be rested to face them tomorrow.
Focus your thoughts before bed on positive things, like:
- Things you’re proud of.
- Things you’re grateful for.
- Things that make you smile.
- Things you’re looking forward to.
Want more tips? Read my list of do’s and don’ts for healthy sleep.
