What are 4 relaxation techniques that help you prepare for sleep?

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This improvement continued even 3 months after they started practicing. Progressive relaxation is used as part of a nighttime power-down routine and can help you reduce physical and mental tension that, if left untreated, can interfere with sleep. If you’re only familiar with hypnosis in popular media or comedy routines, then you’re really missing out on how it can be used to relax and sleep. For participants who practiced Yoga Nidra, regular participation improved their sleep quality and reduced the severity of their sleep disorders, anxiety symptoms, and stress levels.

Practicing relaxation techniques encourages a “relaxation response,” where you can create a sense of calm for yourself whenever you need it through regular practice.

What is relaxation therapy for sleep disorders?

They are intended to reduce physical tension and interrupt the thought processes that influence sleep. Progressive muscle relaxation is also an excellent way to learn more about the body and the signals it may be sending you. When treating sleep disorders, cognitive behavioral therapy methods can be combined with other approaches, such as relaxation techniques and better sleep hygiene. When lying down, tense the muscles in every area of your body and then relax them in some areas.

Most practitioners recommend tensing and relaxing muscle groups one at a time in a specific order, generally from the lower extremities to the face, stomach, and chest.

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