Relaxation is one of the components of cognitive behavior therapy for getting relief from insomnia. It shortens the time to get to sleep and reduces the time spent awake during slumber.
Relaxation has been practiced since time immemorial to get asleep. While the methods might have changed, the objective and the effects of relaxation remain the same.
People often struggle to get asleep at night because their mind remains overwhelmed by unnecessary thoughts and emotions. It would be great if people could switch off their mind just like their bed switch.
Given below are some effective relaxation techniques which could calm the mind and enable a person to get asleep easily. Sleepless persons can practice them during daytime or before retiring to bed.
A guided meditation is a better way to keep one’s mind off worries, concentrate on something positive and relax. One can also watch a meditation video or listen to an audio track before retiring to bed.
Progressive muscle relaxation
Progressive muscle relaxation is an effective technique which shows fruitful results in getting asleep. In this technique, an individual tenses a particular muscle group in the body, for example, the neck and the shoulders. And then releases the muscles to relax them. This exercise lowers stress and tension level and helps people to relax when they are anxious.
Deep breathing exercises
Meditation encourages people to focus on their breathing. The two main elements of this style of breathing include: breathing into the abdomen and breathing at a controlled rate. It not only relaxes one’s muscles but also slows down the heart rate. Moreover, it even takes away one’s attention from worrying thoughts.
Yoga breathing techniques
An important breathing technique is 4-7-8 technique which enables a person to breathe for 4 seconds, hold their breath for 7 seconds and exhale for the next 8 seconds. This technique is effective in helping a person to fall asleep faster.
Based on Buddhist principles, mindful exercises are gaining in popularity because their techniques are practical. These techniques work by focusing one’s awareness at the moment. It can be quite effective for a person who stays awake at night with unnecessary thoughts about the past or the future.
Besides relaxation techniques, an individual can also trust Xanax, the branded form of Alprazolam, to get asleep at night. This medication affects the functioning of certain neurotransmitters in the brain and promotes calmness. Xanax online can be easily ordered without a doctor’s prescription from the secure website of Sleep tab.