If sleep is something you struggle with, these relaxation techniques should help you. Try one of the simple exercises below:
Guided Imagery allows you to focus your attention on a story or image so that you feel you’re there enabling you to let go of your worries. Begin to visualise a memory, story or scene that made you feel happy and calm.
Begin to create this scenario in your mind and visualise all the details of your image or story and paint a scene in your mind. The idea is that as you continue to focus your attention is solely centred around the story and not on your worries.
It could be a favourite family holiday, a walk in the park, a happy memory; something that made you feel calm, excited. As you continue with the guided imagery, continue to focus on the story. If your mind begins to drift, acknowledge and let any unrelated thoughts or worry go.
With practice this technique will get easier.
Again, if you have trouble sleeping, breathing exercises can help. First close your eyes and concentrate on your breathing, being aware of the air entering and leaving your nose or mouth. Visualise the flow of air as it passes through your mouth, airways, down into your lungs, and back out again.
Visualise your breath reaching your forehead, neck, shoulders, and arms and then as you exhale, feel the tension leave that part of your body. The more you practice the above sleep exercise techniques, the more in control of your sleeping you will become.
This should work as part of a healthier lifestyle, including switching off technology at least an hour before bedtime.