In this three-part series on techniques to help you stave off stress, relax and sleep better, we’ve written so far about 10 things you can do to bring on the peacefulness and beat that insomnia.
We’ve discussed the benefits of making time for yourself, being present, focusing on your breath, tuning in to your body, warm baths, soothing music, laughing, gentle exercise, journaling and reaching out to loved ones.
Here are the last five relaxation and sleep techniques to help you sleep better:
- Think positive. Sometimes relaxation is as simple as choosing what to focus on. Try to avoid thinking about your goals in negative ways: instead of that thing you’ll never attain unless you can get more accomplished in a day, see each goal as purpose-giving. (And if you can’t see it that way, consider scrapping it.) See each difficult situation as an opportunity. Tell yourself a hopeful story about your life. If you pray, this practice can easily be part of your prayer life.
- Be grateful. Gratitude goes hand-in-hand with positive thinking. Focus on the good and beautiful things in your life and, if it works for you, keep a gratitude journal. Spend your thoughts on what you have, not what you don’t have. You’ll be surprised at how perspective shifting it can be to choose to see abundance over scarcity. Over time, the little nagging stressors of life become less and less powerful as you focus on the little blessings.
- Visualize. However this looks for you, it can be very therapeutic. If you meditate, you can incorporate visualization. Form mental images of a peaceful, calming place or situation. Use as many senses as you can and really tune in to the details of sight, smell, sound and touch. Allow your imagination to take you on a journey to a serene place where you can feel at peace. It can be helpful to close your eyes.
- Manage time carefully. Set your priorities, plan your days realistically and do what’s important first. This will help you to check off those tasks that matter most, have fun, be with people you love, and give yourself the time you need each day to set your mind in order and be at peace.
- Get a massage. Ahh- this one doesn’t need a ton of explanation. It’s a practical, enjoyable way to work out the kinks and allow your stressed muscles to relax.
The point of all this, of course, is to live well. And to live well, we know we need to sleep well—but all too often stress and anxiety disrupt our sleep.
After all, who isn’t busy or stressed out, at least sometimes, these days? Many of these techniques have helped us fall asleep and stay asleep at the end of each long day. We hope they help you, too!
Have a technique that helps you sleep better? Let us know! We’d love to hear about it.