Relax for Improved Sleep

Did you know that over one-third of all American adults sleep less than the recommended seven hours each night? Research has shown that sufficient, good-quality sleep is as essential to your wellbeing as adequate nutrition and regular exercise. However, relaxing your mind and body can be challenging after a busy day.

As you wind down for bed, you might find that your mind races with anxious thoughts, or you feel stressed about tomorrow’s to-do list. Try adding a few of the following relaxation techniques to your bedtime routine to help you combat sleeplessness and wake up refreshed.

  • Turn off your screens. One of the simplest ways to relax before bed is by reducing your electronic use. The blue light your phone emits suppresses melatonin, a key sleep-inducing chemical, and many studies have shown the ill effects of screen usage before bed. Try turning off your phone, laptop or tablet at least 30 minutes before bed.

  • Meditate. When you meditate, your body goes through changes like those during the early phases of sleep – your pulse slows, and your blood pressure drops. Meditation quiets your mind and helps you focus on the present moment. Incorporating even a few minutes of meditation before bed can help you fall asleep faster.

  • Practice breathing exercises. When you focus on your breath and take slow, deep inhales, you lower your heart rate, blood pressure and stress levels to help you sleep. A few helpful breathing practices include:

    • Belly breathing. Focus on breathing deeply into your diaphragm rather than shallow chest breathing.

    • 4-7-8 breathing. Inhale through your nose for four counts, hold your breath for seven counts and exhale slowly through your mouth for eight counts.

    • Resonant breathing. Breathe in and out at a consistent rhythm, aiming for five to six breaths per minute.

  • Use guided imagery. Engage your senses and focus your mind on positive and relaxing visuals through guided imagery. This exercise uses your imagination to reduce stress by visualizing pleasant scenes, such as ocean waves or a lush meadow.

  • Create a relaxing sleep environment.  Your bedroom should be a safe and comfortable place for rest. Consider lowering the temperature and dimming the lights to help you unwind. By transforming your room into a peaceful retreat, you can improve your sleep and reduce the anxiety that keeps you awake.

For support and guidance with everyday wellbeing concerns, contact your EAP today.