5 Relaxation Techniques for a Peaceful Sleep
Trying to fall asleep at night can be a very frustrating experience when no matter how exhausted you feel; your body still refuses to let you drift off. After a busy day, stress can build up making your body tense and your mind full. This ends up getting in the way of you being able to shut off your brain and simply relax! Don’t lose hope just yet, there are many techniques to do before bed to help you have a great sleep. We’ve outlined 7 expert tips to help you get the rest you deserve. Whatever techniques you choose, challenge yourself to try to stick with them for at least one week to create a bedtime routine. Consistency is key!
1. Tap Into Your Inner Buddha
Practicing meditation exercises is a great way to slow down your breathing, calm your body, and rid your mind of distracting thoughts. But, meditation doesn’t always mean clearing your mind! Instead, try taking a mental vacation and fill your mind with visualizations of a place where you feel most relaxed. Whether this brings you to a swinging hammock in the forest, or a beach lawn chair with crashing waves – discover what gives you your Zen.
2. Brew some tea
Sipping on a delicious hot beverage as part of your nightly routine can train your body into recognizing it’s time to get ready to sleep. The process of brewing a cup of tea can be very calming, helping you turn off your racing mind. Brew a cup of our signature <Stress Less tea> to enjoy throughout your bedtime routine, and feel yourself de-stress with every sip of warm goodness!
3. Breathe in the Good, Breathe Out the Stress
Incorporating essential oils into your bedtime routine has been shown to have amazing benefits in several research studies. This technique is as simple as keeping oils on your night stand, adding a few drops into your palms and taking a few slow, deep breaths before bed. If you have an oil diffuser, pour in a few drops and turn it on to kick off your bedtime routine; by the time you crawl into your cozy sheets, your room will smell like a spa! If you’d like to take this technique a step further you can run yourself a hot bubble bath and combine Epsom salts with drops of lavender for the perfect relaxation concoction. Take a look at our recent blog post on Our 3 Favourite Essential Oils to see our top recommendations.
4. Progressive muscle relaxation
After you’ve tucked yourself into bed, follow these steps to relax your muscles from head to toe. Complete the action, and release:
- Forehead: Raise your eyebrows as far as you can.
- Eyes: Clench your eyelids tightly shut.
- Mouth: Open your mouth as wide as you can.
- Neck & Shoulders: Raise your shoulders up to your ears.
- Chest: Take a long deep breath in for 7, out for 7.
- Stomach: Take a deep belly breath by filling your stomach with air. Hold your hand on your stomach to feel it ascend and descend.
- Right Arm & Hand: Tighten your biceps by drawing your forearm towards your should and “make a muscle” while clenching a fist.
- Left Arm & Hand: Repeat the step above.
- Bum: Squeeze your cheeks!
- Entire Right Leg: Squeeze thigh muscles while pulling toes upwards towards you.
- Entire Left Leg: Repeat the step above.
- Feet: Curl your toes in, then stretch as if you were on your tippy toes.
5. Tune out to Tune In
With constant information at our finger tips, our minds become scattered from staring at screens reading emails or scrolling through social media. Give yourself (and your eyes) a break! Set a specific time each night to turn your phone OFF, and not on just disturb – completely off! If this means finding a new alarm to get you up in the morning, it is well worth it to help you get a good sleep. Opt for a good book, and tune in to your relaxation mode.
No matter how stressful or busy your day has been, you always deserve to have a great sleep. Try testing out all or some of your favorite techniques above to see what best helps you recharge your batteries! Remember, the step to a good tomorrow starts with a great sleep tonight.
Do you have any bedtime tips or tricks to getting your best sleep? Let us know in the comments below, and we will be sure to include your suggestion in our next blog post!