5 Proven Relaxation Techniques to Help You Sleep Better

Have you ever lain there in bed, staring up at the ceiling, recounting every little thing that occurred during your day or worse, the things that didn't happen? I have. It's almost like your brain picks this moment, the moment you're supposed to wind down, to do a marathon of remembering everything. Trust me, I've gone through nights where I'd swear I traveled through my entire lifetime, running through choice after regret and conversation after conversation, so as not to fall asleep. But there are certain techniques to be learned which have finally allowed me to relax before bed. I share these with you in hopes that you're reading this for a reason: sleep isn't visiting as conveniently as you would like.

The Cycle of Overthinking

Let me ask you this: Have you ever experienced that your nights are just the ones when you need to sleep the most, but precisely when you really want to, your brain refuses to cooperate? It's as if it's staging some kind of silent protest, refusing to switch off. In my case, it was always after a hard day at work or before an important event. The harder I tried to sleep, the more awake I felt. My thoughts were racing from one random topic to another, like a chain of "what ifs" and "did I remember?" that had no end.

Truth: You only start understanding what's going on after you begin researching and trying different relaxation techniques. Spoiler alert: it's not you, and it's not that you can't sleep. The problem is that we haven't taught ourselves to properly unwind before going to bed. Our brains are loaded with stress and anxiety, and we have constant stimulation through screens and notifications. So, what do we do about it?

This was the most important new habit I developed: a bedtime ritual. Okay, it sounds a little formal. Just hear me out. We ritualize so many things in our lives—morning coffee, getting ready for the big meeting, etc. Why not create one for sleep?

It has to be consistent and calming. What it started for me was, literally something as simple as turning the lights off an hour earlier before bed and switching off my electronics. The harsh blue light that kept shooting out from my phone and laptop tricked my brain into thinking it was still daylight and thus kept keeping me on the edge while I was supposed to wind down.

Funny enough, the first time I tried to follow this, I found myself reaching for my phone out of habit. It was like a reflex like my hand had a mind of its own. It wasn't until I put it out of reach that I could truly settle down. And that's a tip for you: if you're that sort of person who checks his or her phone all the time, try putting it in another room. Out of sight, out of mind, right?

Step 2: The Magic of Deep Breathing

All right, so this is the best part. You probably know what deep breathing is. If you're like me, you probably discounted deep breathing techniques as something utterly useless: "How is breathing going to help me sleep?" I get it. But here's the thing: deep breathing really does work—and it really does work fast.

The trick is to focus in a way that will calm your nervous system. One technique that I personally found particularly helpful in my asana practice is the 4-7-8 breathing method. It goes thus: breathe in for four seconds, hold the breath for seven seconds, and exhale for eight seconds. It sounds easy, right? But here's where the magic happens.

The first time, it felt kind of silly, like I was overthinking something that I really do automatically. After a few iterations, though, physically I could feel my body letting go of tension. It's almost like you can feel the stress leaving your body with each exhale. And trust me, by the time you have completed a few cycles of 4-7-8, the mind calms down as well. It's as if you are telling your brain it's fine to chill out.

Step 3: Visualization Technique

Here's a little secret: your brain loves stories. Think of it. We get so engrossed in movies, books, or even our daydreams because our brains love to follow along with a story. So, I decided to turn that to my advantage through visualization.

Now, of course, I had to explain that this is not necessarily about thinking of a beach though that works too. I begin by setting the scene in a place that feels really comfortable, a cabin in the mountains with trees. And just vision all of the detail: the pine smell, blowing through a leaf into a gentle breeze, warmth of the popping crackle of the fireplace.

The trick here was to engage as many senses as possible in this visualization. The more colorful, the greater the internal feedback toward the brain; the brain will be tricked into thinking you are indeed in that lovely, peaceful place. After a few minutes, my muscles would unclench, and my racing thoughts would slow down in a manner that's just like creating a safe space in your mind where neither stress nor sleep exists.

Step 4: Progressive Muscle Relaxation

It's a total lifesaver. There is progressive muscle relaxation (PMR). You have to tense up and then relax those various muscle groups throughout your body. It may seem paradoxical, but tensing each muscle and then letting go of tension between those times is teaching your body to release that tension.

That's how I do it. So, I start at my toes, tense them for a few seconds, and then let go. Then I work up through my calves, thighs, and so on, to my head. When I'm done, my body feels heavy and relaxed—like I'm sinking into the mattress. It's almost like giving your body permission to unwind.

The other thing that surprised me in PMR is how tight I am without knowing it at all. I mean, I didn't realize my shoulders were so tight till I consciously tensed and then released them. By the end of that exercise, I felt like a weight was lifted off of my body.

Step 5: Aromatherapy – Engaging Your Senses

Not an oil person to start, I never knew these scents - lavanda, chamomile, and sandalwood - until I began using the product for sleep. But what I found so refreshing to the mind and body was that it calmed my room down. A few drops of lavender oil on my pillow or a diffuser, suddenly my room became a little tranquil spa.

So I thought to myself on the first day, "What am I doing? This feels like turning my bedroom into a wellness retreat-which, let's be honest, isn't a bad thing I'm beginning to question now whether it was worth it. There's something about the subtle scent of lavender that made it easier for my brain to associate my bedroom with rest and relaxation.

Conclusion: Inconsistency is the Enemy

Well, now that I've told you all these techniques are magic potions, let me just mention that it took me some time to find what fit my system best; meanwhile, I was practicing these methods. Then, of course, everything was different from this point on when I got into the rhythm, and I could even look forward to sleep rather than fear it.

So if you are like me, lie awake one night in bed, and ask the question of why this often is a difficult chore, try these: create a bedtime ritual for yourself, take up deep breathing, and practice visualization, by all means, take the waters and test them with aromatherapy. Gift your mind and body the tools for a restful turn-in. Trust me; the rest can be found through every effort.

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