Five Effective Relaxation Methods for Restful Sleep

Whatever the reasons specific to the individual, relaxation techniques are a great method of setting your mind at rest for long enough that you can drift into a regenerating and soothing night of sleep. This article looks at 5 effective relaxation methods and discusses the merits of each one.

Counting Sheep / Mental Distraction: The most famous of the counting techniques in sleep relaxation involves counting sheep - usually as they jump over a gate. This is actually one of several related ideas which come under the broad heading of 'engaging your mind'. The idea is that you focus on counting to stop thinking about any of your worries or concerns while you fall asleep.

Abdominal (Deep) Breathing Techniques: Deep breathing can lead to relaxing yourself to sleep very quickly. Like many of the relaxing methods, this can work even better when combining the physical side (the deep breathing) with purely mental treatments such as counting or imagery. With 'Abdoninal Breathing' The focus is on breathing progressively deeper and slower, with the ultimate goal being to draw air downwards towards your abdomen. Those who try this find that it is extremely relaxing and can result falling alseep fast.

Progressive Muscle Relaxation Techniques: Another physical relaxation technique, this can also be completed at the same time as mental distraction or visual imagery. The idea is that you tense and then very slowly relax the muscle groups starting at the feet and slowly working your way upward. Controlled slow and deep breathing is required and the process itself involves a certain amount of focus - thus preventing distractions due to a 'busy mind'.

Visual Imagery Techniques: These can be thought of as a more advanced variation of the 'mental distraction' sleeping technique as described above. The idea is to utilize the power of your own imagination - letting your mind wander to tranquil scenes at the same time as relaxing the body. While common choices include beaches and waterfalls, each individual is free to choose their own visual imagery, making this idea entertaining as well as conducive to sound sleep.

Meditation: Mediation is really the opposite of the imagery technique, since it involves 'clearing your mind' of all possible thoughts and mental images. When performed alongside other breathing and relaxing techniques, meditation is a powerful method of falling asleep for those who have been properly trained in how to achieve this tranquil state.