Many specialists talk about the things that you must not do before going to bed to avoid insomnia: avoid being in contact with bright lights, avoid using your phone 30 mins before bed time, etc… But what if none of this works for you? Well, the following techniques and methods could be your answer!

Progressive muscle relaxation

This technique is very simple and you can carry it out at any time of the day. It consists of tensing your muscles for 5 seconds and then relaxing them for 20 seconds. We recommend that you do it by zones, that is, starting with the feet until reaching the neck or vice versa. This will help your body focus its attention on the difference between a tight and relaxed muscle. In addition, it will help you reduce muscle tension, control anxiety, reduce stress and heart rate.

Display

This method consists of visualizing images in the mind that help us feel calm and peaceful. To put it into practice you must find a quiet place, either lying down or sitting, start with a few minutes of deep breathing. Then, with your eyes closed, think of a place where you feel calm, safe, and happy. Once you have formed that site in your mind, think about the details: what do you hear? What is heaven like? It’s hot or cold? What does that place smell like? To promote better concentration, you can look for a recording on an internet site that has neutral sounds or that guides you through the process.

Aromatherapy

Our senses are connected to our nervous system. That is why the use of essential oils has gained popularity to promote a state of relaxation. In addition, they can be used to sleep, reduce stress, calm children or simply to enjoy their aromas. The best of all is that they are friendly with the whole family and their use is quite simple, you can apply them directly on the skin, on clothing, in the environment or in diffusers, depending on the product.

Author: Nerissa Álvarez

Review by: Betzabe Guido

References

Jover, A. (2020.) Smell and sleep: 5 essential oils to fall asleep. Cuerpomente.com

Normodorm. (2019). 5 relaxation techniques to combat insomnia.

UNC Health Care. (2016). Progressive muscle relaxation.