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The following relaxing exercise can help you fall asleep:
Take a d-e-e-p breath . . . and release. On your back with your eyes closed and your body stretched out, hands by your side, palms facing up, begin to squeeze and release your muscles, starting with your head and face and working down to your toes. Breathe in deeply and slowly, telling yourself I will fall asleep. I am going to sleep.
Take a d-e-e-p breath . . . and release. On your back with your eyes closed and your body stretched out, hands by your side, palms facing up, begin to squeeze and release your muscles, starting with your head and face and working down to your toes. Breathe in deeply and slowly, telling yourself I will fall asleep. I am going to sleep.
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This is a great breathing exercise to try before bedtime. Do this one as often as you like.
- Stand up straight with your feet eighteen to twenty inches apart and toes pointed slightly outward. If you're doing this before bedtime, you can modify it by lying down.
- Take five deep belly breaths through the nose.
- Now, breathe in through your nose to any part of your body that feels tense or stressed out -- like your shoulders, for example. Visualize the breath as a stream of light that's massaging and relaxing away tension.
- As you exhale, imagine the tension streaming out your nostrils on each exhalation.
- Let out a loud "Ahhh!" (Yes, you can make a sound with your mouth closed) with each exhalation.
- Make it rhythmic and smooth.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.