Relaxation Techniques for Better Sleep

By Gina Dewink

Whether a short situational bout or a chronic issue, difficulty falling or staying asleep can affect quality of life. Next time you’re staring at the clock, consider trying a relaxation technique to calm and quiet your body and mind.

Reduce Sleep Anxiety

Progressive muscle relaxation (PMR) is the practice of tensing and relaxing specific muscle groups in your body and is often used in meditation. Place yourself in a comfortable position (lying down or seated). Beginning with feet and move up the body, tighten and hold each muscle group for 5 to 10 seconds then exhale with the release. Breathe deeply and move slowly from one group to the next. In just 10 to 20 minutes per day, this technique can easily be done before bed.

Seek Sunlight

Though it may seem counterintuitive, daytime exposure to sunlight has been linked to improving circadian rhythms, the signals from your body to sleep. Try taking a walk or simply sitting in the sun (even through a window) just before sunset. Sunlight causes melatonin levels to decrease, promoting wakefulness. Later, your dark bedroom should also help cue your body to increase melatonin and cause sleepiness.

Breathe Like a Singer

Beyond supporting voice and offering less strain on vocal chords, diaphragmatic breathing (DB) is also useful for relaxation. Consciously using your diaphragm muscle by trying to inhale into your stomach, breathing becomes a focus, giving the mind a task. The method is best done lying down—making it a good addition to a bedtime routine. Place one hand on the stomach, just below the rib cage before breathing in totally and slowly through the nose. With the other hand on your chest, focus on making the stomach rise and the chest remain still.

View Calming Imagery

If stress is a factor in your insomnia or you find it hard to relax at night, setting up a visual toolkit is an effective method of slowing down. First, find images that bring you peace—nature scenes, sleeping animals, repeated patterns or clouds. Next, find a peaceful place and set a time to view the pictures. Use your imagination to immerse yourself in the sensory aspects—touch the leaves, feel the wind, hear the crackle of a fire. After practice, simply viewing the calming imagery will decrease tension.

Practice Peace

A breathing technique known as 4-7-8 has gained popularity for its calming properties. With its origin in yogic practice, it gets easier with practice. Begin by placing the tongue against the gumline behind the upper front teeth and let it remain there for the entirety of the practice. Exhale completely through the mouth. Next, inhale through the nose for the count of four. Hold the breath to the count of seven. Exhale through the mouth again for a full count of eight. Usually, this is done for four cycles. Beginners may not be able to hold breath for the full count at first.

Sleep Matters by Chuan

Chuan Spa offers you bespoke breathing techniques, which are based in the principles of Traditional Chinese Medicine, to calm your breathing, balance your elements, and relax your body for a better sleep.

Start by identifying your element through Chuan Spa’s “Find Your Element” questionnaire and then practice the exercise described in our 5 Elements Breathing Technique guide.