Relaxation Techniques

An over-active mind and a restful sleep just don’t go together: If your brain’s still whirring away in the wee small hours, it’s time to tuck those racing thoughts in for the night.

Try using one of these techniques as part of your nightly routine and see if it works:

Progressive relaxation

This technique involves consciously relaxing every part of your body, starting with your feet, up to your eyes.

Start by lying on your back and closing your eyes.

One by one, focus on and relax every part of your body, feeling its weight on the bed and letting go of any tension.

Pay particular attention to any tension held in your jaw.

Play some relaxing music

Focus on the music and allow your thoughts to drift away. You can set it on a timer so it switches itself off without waking you up if you’ve nodded off.

Breathe deeply

Deep breathing is a great way to relax the body and release tension. Lie on your back if you can and inhale through the nose to a count of 8. Hold your breath for a few seconds then gently exhale. Focus on your breath and repeat the cycle until you feel calm.

Learn meditation

Meditation can help by producing a state called an “alpha state”, so named because in this state the brain produces alpha waves and is similar to the moments just before you fall asleep. Visit the Useful Contacts section for more information.

Use essential oils

Essential oils such as lavender, chamomile, rose, neroli (orange blossom) ylang-ylang, and sandalwood are known to have a calming effect and sedative quality.

You can sprinkle these in your bath and on your pillow to help you relax.

Better still, add some to base oil and get your partner to give you a massage to help relieve physical and mental tension.

Massage

Massage has a number of therapeutic benefits - it helps your muscles to relax and can reduce toxins. It can also help you de-stress.

You may want to invest in regular treatment to improve your sleep. Try finding a therapist close to home so you don’t have far to travel. Visit the Useful Contacts section for more information.

Write down your worries

If your mind is racing with all the things you HAVE to do tomorrow, make a list of things to be tackled the next day. This can stop you running them through your mind in bed, because you know you’ve got them recorded safely, where they won’t be forgotten.

Keep a pen and paper by your bed to write down anything should you wake up.