As I entered adulthood, all around me, peers talked about the challenge with falling asleep. Friends and co-workers have so much anxiety, worry, and thoughts on their minds that they are lacking a solid nights sleep. And with lack of sleep, comes more anxiety, fatigue, irritability, distractibility. #sleepingdifficulties #anxiety #breathingexercises
Here are two strategies that have been found to be effective to provide a sense of deep #relaxation to prepare your body and mind before bed:
1. PROGRESSIVE MUSCLE RELAXATION
This is a mindful activity to really notice your tension in your body and to release it in order to create an overall sense of relaxation in your body.
How to do it:
Start in a comfortable lying down position.
Start with your feet and work up to your head, focusing on each body part.
Notice your feet. Inhale slowly while you curl your toes to a point of tension. Hold for 1-3 seconds. And exhale slowly while you uncurl them and release the tension.
Notice your calves. Inhale slowly while you point your toes to create tension in your calves. Hold for 1-3 seconds. And exhale slowly while you release the tension. Notice your calves.
Work up to your thighs. Squeeze them tight while inhaling. Notice the tension. And release the tension while breathing out slowly.
Do the same to your glutes, your stomach, your hands, your shoulders, your neck, your jaw, and your forehead.
You can help another by reading them this script or have them read it to you until you become comfortable with doing it on your own. If you have a child that could benefit from this, I like this script and video. #progressivemusclerelaxation
Why does it work:
When we are stressed, our body goes into fight or flight mode and signals physical responses (shortness in breath, sweating, tightness in chest, muscle tension, faster hear rate). Sometimes we respond to events that do not require a fight or flight response, almost like when a false fire alarm goes off. Progressive muscle relaxation reverses the physical response by slowing down the heart rate, relaxing the muscles, and elongating the breaths.
2. 4-7-8 Breathing