Simple Relaxation Techniques to Help You Sleep
Author: Heidi Holvoet, PhD
Simple relaxation techniques
are among the best sleep aid
baby sleeps, sleeping well yourself is the best cure.
nights, worrying and life's demands may keep you awake,
even if you are very tired. But insomnia is the last thing you need
If you manage to be well rested, you will feel better
and have more energy
quite useful with baby around ... :)
The simple relaxation techniques below are easy to do
require no tools and no experience nor any spiritual inclination.
in bed to help you fall asleep or throughout the day when you have a
Breathing in itself is a wonderful relaxation technique. Conscious
breathing keeps your mind< focused on healthy
breathing, leaving your
includes expanding both belly and chest. Many of
us are used to breathing mainly through the chest. Using the belly too
improves oxygen supply and helps your body relax overall.
Lie down comfortably and notice how
you are breathing. When inhaling, lift both your belly and your chest.
Make your exhaling long, blowing all the air out.
Take deep in-breaths too, gently lifting belly and chest. Check your
muscles from time to time: especially shoulder and neck muscles tend to
tighten up when you start focusing on breathing. Release them by
letting them sink down.
If your attention easily drifts off, a
great help is to count
. Do the conscious breathing as above, but
count each in- and exhalation: inhale-one, exhale-two, inhale-three,
... Make your numbers slow and looong to match your deep breaths.
Start over from 1 when you reach 10. If you drift off again, simply
return to counting, starting at 1.