Relaxation

Techniques for promoting relaxation and reducing stress to improve sleep.

The nervous system has two primary operating modes: the stress response and the relaxation response. While the stress response is essential for adapting to demanding physical and psychological events, we want to elicit the relaxation response when it comes time to sleep. Simple practices can be followed to both reduce the stress response and promote the relaxation response, leading to better sleep quality.

Reducing the stress response

To reduce the stress response before bed, it's essential to set a cut-off time for engaging in work, study, or cognitively engaging tasks. Additionally, keeping a journal or writing to-do lists can help clear your mind of stressors before going to bed. It's also crucial to minimize your exposure to news and social media, particularly negative and stressful content. Strenuous exercises or activities should be avoided for two to three hours before bed, as should loud music, televisions, or appliances that may overstimulate the nervous system. Finally, employing stress management techniques can help manage day-to-day stress.

Strategies to promote relaxation

To encourage the relaxation response and prepare your body and mind for sleep, consider the following strategies:

Manage your stress

  • Set a cut-off time for engaging in work, study, or mentally stimulating tasks to give your mind time to wind down.
  • Keep a journal or write to-do lists to clear your mind of stressors before going to bed.
  • Minimize your exposure to news and social media, particularly negative or stressful content.
  • Avoid strenuous exercises or activities for two to three hours before bed.
  • Avoid loud music, televisions, or appliances that may overstimulate your nervous system.
  • Employ stress management techniques (such as meditation, deep breathing, or progressive muscle relaxation) to manage your day-to-day stress.

Breathing practices

Engage in slow, deep breaths, focusing on expanding your diaphragm as you inhale and gently contracting it as you exhale.

Mindful movement

Practice gentle yoga styles, such as yin or restorative yoga, or Tai Chi to encourage relaxation and mindfulness.

Cold exposure

Incorporate cold showers or maintain a cool bedroom environment to promote relaxation and stimulate the body's natural sleep response.

Social connection

Spend quiet time with friends, family, or a significant other to foster a sense of connection and support.

Massage

Utilize professional massage services or practice self-massage techniques to release tension and promote relaxation.

Body scans

Engage in guided body scan meditation, focusing on each part of your body and releasing tension as you move through the scan.

Meditation

Practice meditation techniques that emphasize focused attention on a single object or open-awareness of your surrounding environment to cultivate relaxation and mindfulness.

Music

Listen to calming music genres, such as classical, ambient, or nature sounds, at a low volume to create a soothing atmosphere for relaxation and sleep.