Trouble sleeping? Try this!

I’m sure we’ve all been there….you lay down in bed, exhausted, but suddenly can’t sleep. Instead, random thoughts bombard you with everything from tasks you need to do the following day to the embarrassing thing that happened to you in 3rd grade. It feels like you’ll never be able to quiet your mind and get to sleep. Here is a trick that just might help. The following sequence is called Progressive Muscle Relaxation and it can be used for a variety of relaxation purposes. It can also be used to fall asleep. For best results, you want to use this in conjunction with sleep hygiene techniques such as only using your bed for sleep and sex (so no reading, watching TV, working, or eating in your bed/bedroom). This way your body and brain know that when you get in the bed it is time for sleep. You also want to avoid caffeine for several hours prior to bed and turn off screens at least 1 hour before bed. Create a routine before bed that signals to your brain and body that it is time to relax. Maybe you read, take a shower, wash your face, brush your teeth and then climb into bed. Doing this routine every night will help to decrease some of the time it takes for your body to calm down and prepare for sleep.

Next, when you are in bed, you will start to do the Progressive Muscle Relaxation:

Tighten the muscles in your toes (scrunch them up) and count to 5

Relax them and count to 5

Tighten again and count to 5

Relax again and count to 5

Repeat this for calves, thighs, butt, abs, chest, arms, hands, and face. Each muscle group will be tightened for 5 seconds, then released. Repeat 2x per muscle group.

Once you have completed the first round, start back at your head and go to your toes. Repeat until you fall asleep.

If you get distracted by a thought, try to bring your attention back to the exercise and keep going. This method keeps your brain engaged in counting and moving from one group to another (rather than on random thoughts) and relaxes your muscles to make it easier to sleep. Try this combination for a week to see if you find that falling asleep is becoming easier than before!

Just a note, there are several reasons why we have trouble sleeping. Sometimes, they are due to medical issues so it is always a good idea to talk to your medical doctor if you are having these issues.

This is one thing that I help many of my clients with as sleep is the gateway to improving so many areas of our lives. If you are interested in getting started, schedule your consult here!