These techniques help to calm both your mind and body, creating an environment that makes it easier to fall asleep.
1
Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.
2
Starting from your toes, tense each muscle group for 5 seconds, then relax them.
3
Visualization reduces stress by shifting your focus from daily worries to calming imagery.
4
Counting focuses your mind on a simple task, diverting attention from stressful thoughts and allowing the brain to relax.
5
This paradoxical technique reduces performance anxiety about falling asleep, which can help your body relax.
6
A body scan helps reduce stress and muscle tension, preparing your body for sleep.
7
Repeating a mantra quiets your mind and helps drown out distracting thoughts that might keep you awake.