This time of year can bring a lot of stress. Between cooking, hosting, and traveling, you may find it harder to fall asleep at night, which can lead to tired mornings and a feeling of fatigue throughout the day. Instead of succumbing to the idea that “it’s just part of the holidays,” try these three relaxation tips to help you wind down before bed and get the rest you need.
Relax Your Muscles
Tense and relax is what this method is all about. Known as progressive muscle relaxation, these exercises are designed to help alleviate the stress or tension you experience. By slowly focusing on different muscle groups, you will become more relaxed over time. For example, the steps might look like the following:
- Inhale and tense your mouth, cheeks, and jaw for 5-10 seconds.
- Exhale and relax these muscles.
- Wait 30 seconds before tensing the next group of muscles (i.e., hips and buttocks, legs and thighs, etc.) and repeat.
Once you are finished moving through your entire body, you should feel more relaxed and ready for sleep.
Visualize Tension Leaving the Body
One concept is to use metal images to relieve your body’s tension so relaxation will follow. You can do this by performing a “body scan.” This requires lying down in bed and focusing your attention on the different parts of your body (i.e., your toes, calves, etc.). As you look at each area, focus on whether you feel any tension and imagine watching it leave.
As you repeat this process, you’ll notice that your body feels more relaxed, allowing you to enter a more restful state.
Focus on Your Breathing
Breathing techniques have been a long-standing practice that many people turn to when trying to relax or remain calm in a stressful situation (i.e., visiting the dentist’s office). When preparing to wind down after a long day of cooking, you can try the following:
Breathe in through your nose for four seconds and hold for seven seconds. Breathe out through your mouth for eight seconds. Repeat.
There are other breathing techniques you can also try, so it may require testing out a few options before settling on which one is most successful.
Getting quality sleep is essential, especially around the holidays. Give yourself some time to decompress and relax before bed. Trying any of these methods will increase your chances of achieving better rest.
About the Practice
Star Sleep & Wellness in Dallas is a specialized practice devoted to helping individuals who desire better sleep. Our sleep experts know how crazy the holidays can be, which is why we provide individuals with helpful tips and techniques to slow down, relax, and get much-needed rest. If you no longer want to feel fatigued throughout the day, contact us to find out how our team can help.