Do you struggle to fall asleep? Are you restless and have a hard time getting comfortable in bed? If you have sleep apnea, this can be a continuous problem that might seem as if it’s impossible to fix. The good news is that it’s not; a qualified sleep expert can provide life-changing treatment to improve your nightly rest. However, if you want to do something else to help your body relax before bedtime, here are three tips to consider so that you get the best night’s sleep possible.
Tip #1: Relax Your Muscles Methodically
This may sound confusing, but what this process involves is lying down in bed and slowly tensing and relaxing the different muscle groups throughout your body. You do this one by one, moving from your head to your feet.
Experts recommend leaving 30 seconds between muscle groups to recover, but you’ll start by inhaling and tensing the first group for 5-10 seconds. You can relax the muscles when breathing out, remaining relaxed for 10-20 seconds before moving on.
Tip #2: Visualizing Tension Leaving the Body
Many professionals believe visualization to be an effective way to achieve greater relaxation. By performing a body scan, you can begin to feel more tired and ready to fall into a deep sleep.
While lying in bed, you can take several deep breaths before focusing on a part of your body (i.e., your head or feet). Acknowledge any tension you feel and visualize it leaving your body through your breath. You will repeat this process with each new set of muscle groups until you have moved up and down your body.
Tip #3: Focus On Your Breathing
Breathing techniques remain one of the most popular and widely recommended methods to stay calm and achieve better comfort. The same can be said for what it can do to prepare you for sleep.
Using the 4-7-8 technique, you can begin by inhaling through your nose for four seconds. After holding your breath for 7 seconds, you will exhale through your mouth for 8 seconds.
It may not seem easy at first, but the more you do it, the easier it becomes. You’ll also notice that it improves your ability to doze off at night, making it possible for you to get better sleep.
Get ready to enter a more restful slumber. With these three relaxation techniques, you can create better habits each night, all of which can improve your overall well-being.
About the Practice
Star Sleep & Wellness in Irving has several sleep experts on staff who are ready to provide the care and attention you need. When suffering from sleep apnea, you may need a bit of extra help to relax before bed. If this is the case, contact us so that we can discuss all the different ways you can get comfortable and feel at ease.