Relaxing the Body and Mind before going to Sleep

Insomnia is very common in most people and research suggests that every third adult experiences it. It is a sleep disorder that makes falling asleep very difficult. However, even if it isn’t diagnosed insomnia, tossing, and turning all night is similar.

The triggering factors are stress and anxiety. Whenever we are stressed, our body activates a natural response, which makes it a challenge to go to sleep. Fortunately, there are multiple ways through which you can combat sleeplessness and one of them is activating the relaxation response. It helps you in relaxing your mind, body, and soul. 

Relaxation Exercises

There are tremendous ways through which you can activate your body’s relaxation response and the end goal is the same for all. These exercises can help you in easing your heart rate and bringing the blood pressure back to normal ranges. These changes can make you fall asleep faster compared to when you are under stress, and your heart rate is also high.

Here are some tips that can help you fall asleep

  • Sleep exercises are great, but they work better when your sleep pattern is consistent.
  • Relaxation exercises require practice and are a slow process. Keep at it till you get there.
  • It can be very tempting to try out all the regimes. However, do what works best for you instead of blindly following every technique.


Although these exercises are safe for everyone, it is best if you consult your physician before opting for any of them. This is very important for those who have a history of trauma and psychiatric conditions.

Breathing Exercises

Taking slow and deep breaths are an easy and basic way to relax your body naturally. If you toss and turn every night, try to do some breathing exercises before going to sleep. Take ten breaths at a time. This technique can calm your down and slow your breath.

You can try out the following breathing exercises

Diaphragmatic Breathing

It is also called belly breathing and engages the muscles of the lungs. This exercise reduces stress and relaxes your body. Moreover, it strengthens the diaphragm and makes breathing more efficient.

4-7-8 Breathing

This technique controls your breathing speed. This may not be the best option for everyone though. It requires you to hold your breath, which can be uncomfortable at times.

Muscle Relaxation

Progressive muscle relaxation works around the idea of tensing and relaxing your muscles. You must repeat this exercise till you have gone through all sixteen muscle groups. Once done, focus on keeping all the muscles relaxed and you will be able to fall asleep.

Final Verdict

Multiple factors can trigger sleeplessness. Lifestyle changes and consistent sleeping habits can be very beneficial. Avoiding caffeine and electronic devices closer to bedtime is also a must.

However, if you continue to stay up all night despite the lifestyle changes, try speaking to your doctor. They will be able to help.

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