My Sleep Plan

Sleep and Relaxation

sloth relaxing on floating tire with juice in hand

Learning to relax can help you fall asleep and reduce stressful feelings. We relax when we calm our minds.

Some people practice relaxation techniques at bedtime or in the middle of the night to help them clear their minds of worries so they can fall asleep. Others use relaxation techniques during the day as a way to manage stress. The following relaxation strategies can be used for both.

Relaxation Techniques

Select a relaxation technique to learn more

Deep Breathing
Music
Progressive Muscle Relaxation
Meditation

Deep Breathing

Deep breathing is a relaxation technique you can use anywhere to help calm yourself. Most people breathe from their upper chest when they are awake and from their belly when they sleep. Consciously learning to belly breathe when you are awake can help you relax.

Practice Deep Breathing

Step 1: Get Comfortable: Find a comfortable position, either sitting or lying on your back.
Step 2: Inhale: Concentrate on breathing in through your nose and following the air all the way down to the lower parts of your lungs. When you do this, your belly rises as you inhale and falls when you exhale.
Step 3: Zone Out: Ignore thoughts and focus on the act of breathing to get the most relaxation out of deep breathing. With each breath, visualize clean air entering, circulating and refreshing your body.
Step 4: Exhale: Take the air in through your nose and let it out slowly by pursing your lips as if you were whistling.

Download Our Deep Breathing Practice Postcard so you can master deep breathing and sleep better!

For more detailed directions explore the Mayo Clinic breathing exercises for relaxation.

Music

Throughout history, music has played an important role in healing and community life. Soothing music can help you relax. In general, music without lyrics, such as classical or new age, tends to be more relaxing. Music with lyrics is generally more stimulating.

Practice Music for Relaxation

Step 1: Find a Quiet Place: Find a quiet time and a place where you can block out extra noise. Headphones – even cheap ones – are good for this.
Step 2: Concentrate on the Music: Start the music and either sit or lie down. Then, concentrate on the music for 20 to 30 minutes.
Step 3: Let Music Guide You: Visualize the places and scenes it suggests. Just enjoy the sound of the music and the images in your mind.

Download our Music for Relaxation Practice Postcard and start practicing to improve your sleep!

Progressive Muscle Relaxation

The technique of progressive muscle relaxation can help you relieve stress by learning to relax your muscles when they are tense.

Practice Muscle Relaxation

Step 1: Tense your Body: Slowly tense and release each of your major muscle groups, starting at your feet and going all the way to your face.
Step 2: Hold and Release: Tense and hold each group for about 10 seconds. Then let the muscle group relax completely so that it feels limp or loose before moving to the next.
Step 3: Observe: Observe how each muscle group feels as you tense and release. With regular practice, progressive muscle relaxation can help you manage muscle tension throughout the day.

Download Our Muscle Relaxation Practice Postcard!

Use it with deep breathing to enhance your feelings of relaxation.

For more complete instructions explore the Helpguide website.

Meditation

Meditation is a practice to calm your mind and help you relax. Meditation can take many forms. These include guided imagery, mindfulness meditation, tai chi, and yoga.

Practicing Meditation

Step 1: Focus: During most meditation, you focus your attention on a specific image, sound, object, or action. Focusing on a neutral image or action distracts you from stressful thoughts.
Step 2: Find a Quiet Place: Meditation usually includes some form of deep breathing in a relaxed and quiet environment.

Download Our Meditation Practice Postcard so you can see them at any time!

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Improving Your Sleep