As you lie down to rest at night, it can be hard to relax if you have anxiety. For so many people around the world, anxiety can be a contributing factor to their inability to rest. But what do you do to alleviate your anxiety? While it might be tempting to go to visit the psychiatrist or therapist to find a medication to help, you might want to try some of the techniques we will explore first.
Let’s explore five relaxation techniques that can help you sleep better, even with anxiety. Some of the methods we will examine include deep breathing exercises, progressive muscle relaxation (PMR), guided imagery, mindfulness meditations, and even yoga and gentle stretching. With this list, you’re sure to find something that fits your needs and situation. Now, let’s discuss the first: deep breathing exercises.
1. Deep Breathing Exercises
Chances are, you may have already used this to help you relax as you lay down to rest. Deep breathing exercises usually refer to diaphragmatic breathing, which involves slowing your breathing and contracting the diaphragm as you move air into the body to relax even more. When you do this, you should focus on the technique, and you can keep a hand on your belly to ensure you’re practicing it correctly.
Studies have shown that deep breathing cannot only help you counteract your anxiety but can also enhance sleep quality. Participants who used deep breathing and body scanning while listening to relaxing music for 30 minutes before they went to sleep showed that they experienced enhanced sleep quality and quality of life (Source: The Open Public Health Journal). While this was a combination of techniques, it still shows that deep breathing is one of many methods you can turn to, much like progressive muscle relaxation (PMR).
2. Progressive Muscle Relaxation (PMR)
For those who are not familiar with progressive muscle relaxation (PMR), it is a deep muscle relaxation method that proposes that muscle tension is a physiological response to potential “irritating thinking.” According to experts, it has been proven to be a helpful method for reducing anxiety and improving sleep, even in patients who have COVID-19 (Source: Complementary Therapies in Clinical Practice).
If you want to do this, simply lie down on your bed. Relax your entire body and take five slow breaths. From here, lift your toes up, hold, then let go. Do the same, but pull your toes down instead. Then, tense your calf muscles, then let go. Pull your knees towards each other, then let go. You will proceed to the rest of your body, activating your thighs, hands, arms, butt, abs, chest, shoulders, lips, mouth, eyes, and finally, eyebrows before you release and relax. It’s essential to set aside enough time for this, so plan for at least 15 minutes or more.
3. Guided Imagery
One of the best methods that you can try to help with sleep and anxiety is guided imagery. You can manage your stress using this technique, often visualizing positive or peaceful environments that will leave you feeling more at ease. There are many studies that show how guided imagery can alleviate anxiety and stress and even help with pretest anxiety in students. It can also improve your sleep as well!
To get started with a guided imagery session, you’ll need a meditation to listen to and a quiet, distraction-free zone. If you are doing this before bed, you might pop in some headphones and listen to your favorite guided imagery online or one that you have found elsewhere. You may even be able to find some CDs at your local library if you want to pick and choose which guided imagery audios you listen to.
4. Mindfulness Meditation
Similar to guided imagery, mindfulness meditation can have extraordinary benefits for you, especially regarding your sleep and anxiety. Experts who have studied this form of meditation have found that while it might not change sleep efficiency too much, it does help lower anxiety. However, other studies have shown that mindfulness therapies can reduce anxiety, sleep disturbances, and even worry (Source: Psychosomatic Medicine).
You can engage in mindfulness meditation in several different ways. You can use an application that has meditations on it, or you can listen to something online. Alternatively, some people like to simply listen to the sound of silence and their breathing. You can choose to do this any way you wish, and regardless of the way you practice, you will feel a difference!
5. Yoga and Gentle Stretching
Finally, last but certainly not least, yoga and gentle stretching are excellent exercises you can try to relax before you head to bed, especially if you have anxiety. Many like to stretch out their limbs or mirror an instructor in a yoga video before they go to bed, and rightfully so. When looking at the research, yoga and gentle stretching can have a lot of benefits. Not only has it been shown to help alleviate anxiety and depression, but based on a study conducted on prenatal yoga, there’s reason to believe it can also improve sleep quality.
If you want to incorporate yoga or gentle stretching, it is best to find an online instructor or video that you like. These videos don’t have to be long either—many of the most effective ones remain around 20 minutes or so, making them easy to fit in before you go to bed so you can encourage adequate rest.
How Will You Incorporate This Into Your Routine?
As long as you practice these exercises shortly before bed and you make them a consistent practice, you will likely see a change in your sleep and anxiety levels. Be sure to create the right environment, no matter what technique you choose, and you’re sure to feel better in no time. If you’re looking for more insights and tips on how to achieve optimal sleep health, visit our website today to learn more.
