How to practice relaxation techniques for better sleep?

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Athena Demertzi, a famous psychopathologist, has expertise in cognitive and clinical neuroscience. Her research contributes to the knowledge about the human mind, even when this cannot be communicated overtly. In a recent national survey, 44 percent of adults said stress had caused sleepless nights at least once in the previous month. All that tossing, turning, and staring at the ceiling cannot leave you feeling tired and more stressed the next day. If you are caught in this vicious cycle of anxiety and insomnia, there is good news: Simple stress relief techniques can help you sleep better and feel calmer.

What is behind the more stress, less sleep connection? If you are frequently triggering your stress response, your body never gets back to its baseline. Stress and sleepless nights are closely linked. If you are in pain, tend to worry, or are coping with a difficult situation in your life, you may have more stress hormones than usual circulating in your body. A poor night’s sleep adds even more. And those hormones may never be fully broken down. It is like running an engine in fifth gear all the time.

1. Stress relief technique to the rescue:

Activities that switch on the body’s natural relaxation response feel great, and they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down. Yoga, tai chi, and meditation are helpful stress-relief techniques. So, these two simple exercises are recommended to patients who are struggling with sleepless nights.

2. Gentle breathing:

In a quiet place, sit or lie down in a comfortable position. It may help to close your eyes. Breathe slowly in and out for about five minutes. As you inhale, breathe down into your belly. Focus on your breath. If you would like, repeat to yourself, “Breathing in I am calm, breathing out, I am coping.”

3. Progressive muscle relaxation:

In a quiet place, sit or lie down in a comfortable position. Take a few gentle breaths, in and out. Begin tensing groups of muscles one at a time as you breathe. Hold the tension as you inhale, then release it as you exhale. Take a few breaths as you notice (and enjoy) how relaxed each muscle group feels. Start with the muscles in your head, neck, and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet. Repeat for any areas that are still tense. As you go through this exercise, feel the presence and absence of tension so you can spot lingering tension and do something about it.

I hope this will help you.

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