Relaxation Exercises to Induce Sleep

by Valerie Miller
by Valerie Miller

Table of Contents

Instantly falling asleep the moment your head hits the pillow is just a dream for many people. For most, it is a constant battle of wills to finally get their brain and body to rest and reset for the day.

Although sleeping may seem like a natural thing for the body to do every night, the reality is that most people do not get enough sleep, no matter how hard they try. Most even spend their nights with their eyes closed; just wishing for sleep to take over and as most of us know this is not effective at all.

There are some tips to help you fall asleep like creating the best sleep inducing environment and ditching the electronics before bed, but sometimes these techniques aren’t enough. This is why there are some exercises to fall asleep that you can try.

Although these exercises aren’t fool-proof, they’re worth giving a try, especially if you’re struggling to sleep every night and you don’t want to turn to sleeping pills as a solution. If you want to develop healthier sleeping habits that will give you a refreshing night’s rest here are a few relaxation exercises to try:

1. Guided Meditation

It may seem like a hippie solution for falling asleep, but guided meditation is actually a good sleeping exercise to try.

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For many of us who can’t sleep, the cause of these sleepless nights is a lot of worry and anxiety caused by over thinking. This is because nighttime gives your brain the chance to think of things you normally do not give a second thought to when you’re busy during the day.

The way guided meditation works is that it helps you focus on the proper way to meditate. This leaves your brain occupied with following the simple instructions so that it has no chance of thinking of other, more stressful things.

Find a good guided meditation link online that suits your style and preference and play it while you’re in bed. Simply close your eyes and follow the instructions and before you know it these exercises to fall asleep will leave you snoozing through the night.

2. The Progressive Muscle Relaxation Exercise

If guided meditation does not occupy your brain enough to release the thoughts and worries you have, another technique to try is progressive muscle relaxation exercise. It’s no surprise that people who are tense cannot fall asleep right away and are usually restless and agitated through the night.

The goal of progressive muscle relaxation exercise is to relieve the tension from your muscles to help you properly relax while you’re in bed.

This exercise works for the following reasons:

  • Relieved muscles result in a relaxed mental state.
  • Focusing on your body distracts you from stressful thoughts.
  • You become familiar with your relaxed state, making it easier to achieve it.

If you are interested in trying out this technique for yourself, there are a lot of videos online that will serve as your guide to progressive muscle relaxation.

3. Deep Breathing Exercises

Getting your normal state to calm down and relaxed can be achieved through practiced deep breathing. Most meditation guides will encourage you to breathe deeply and to focus on the way you breathe to be able to fully relax.

Deep breathing exercises may seem easy, but it actually takes a bit of practice to learn how to breathe using your abdomen instead of just your chest and how to control your breathing to a slow and relaxing rate.

Reasons why deep breathing exercises help to induce sleep:

  • Helps to relax the muscles.
  • Slows down the heart rate.
  • Helps relieve anxiety and anxious thoughts by slowing down your breathing.
  • Deep breathing allows you to focus on your breathing instead of worrying about other things.

Deep breathing is one of the most popular types of exercises to fall asleep because it is easy to learn and master. Plus, it also helps in dealing with anxiety and panic attacks. It is worth it to master this sleeping technique because you can use it whenever the need arises.

Mixing and Matching

Not all of these exercises will result in a peaceful sleep for everyone. Some may need to mix and match a few of these techniques to achieve sleep, but the main goal is to learn how to relax. Once you’ve done that, falling asleep will no longer be a problem.

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