These Simple Relaxation Techniques Can Overcome Insomnia
TIMESMALAYSIA, JAKARTA – Experiencing insomnia makes the body feels discomfort. The body can be tired but unfortunatelly it is difficult for a person to sleep. If you have managed to sleep, sometimes there are matters that make you wake up in the middle of the night until it's hard to close your eyes again. Don't worry, try to overcome your insomnia by practicing this simple relaxation technique, reported from Hello Sehat.
1. Find the most comfortable sleeping position
The first thing to do is look for the best position for your sleeping. You can lie on your back or sideways. Let yourself feel relaxed, when you focus and relax, you can feel the body and surface of the mattress feels attached. Release all tension so that the muscles can relax slowly.
2. Focus your attention on the body
If your mind begins to drift to the annoying event this morning or tomorrow's work, slowly bring your attention back to the body. Therefore, it's not easy, but if you continue to train you can definitely focus on the body.
Feel how the body feels very sore and the mattress is so comfortable to support the body. Then, try to feel again every part of the body from the head to the toes. Let you release all tension and don't think of anything other than what you feel at that moment.
3. Listen to the sound of breath
After you focus on the body, the next step is to concentrate on breathing sounds. Try to hear and feel every pull and push of your breath. If the mind drifts back, try to bring back your attention slowly by listening to the sound of breath.
Also feel the air passing through your nose. Feel the sensation of coolness in your nose when you breathe it and feel warm when you exhale it.
4. Take a deep breath
To help the body relax, all you need to do next is take a deep breath. Pull through the nose and exhale as slowly as possible through the mouth. To be more focused, hold your stomach while breathing and feel the sensation of ups and downs. Repeat this several times until you feel more relaxed than before.
Deep breathing helps to reduce muscle tension, slows breathing rate and heart rate, and lowers blood pressure and metabolism. Long, slow pulls and breaths are very similar to the breathing rate during sleep. That way, you try to imitate this breathing pattern to help the body to relax more like when sleeping.
Perform this relaxation technique for several minutes to help the body more relaxed when experiencing insomnia. Every time your mind gets out of its way, return by focusing on the sound of your breath slowly. (*)