A good night's sleep is the basis of a healthy life , well-being and longevity . But what to do if you have trouble falling asleep ? We present some relaxation methods that can help you cope with sleepless nights. Because everyone works differently, different methods may work for different individuals. Let us show you how to have a peaceful, restful sleep every day.

Why is relaxation important for sleep?

Relaxation before sleep is the preparatory process during which the body and mind separate themselves from the outside world for a while , thereby playing a major role in allowing them to fall asleep as calmly and easily as possible.

Adequate quality sleep is extremely important in everyone's life , which not only relieves physical fatigue, but also a period of brain processing and regeneration . During the day, our brain is constantly thinking and analyzing incoming data, so rest is vital. If brain activity does not have the necessary rest time, it can hinder regeneration and the experience of restful sleep.

The best relaxation techniques for sleep

Everyone may be familiar with the feeling when, after a long, tiring day, we finally enter the bedroom, lie down in bed... and just toss and turn. Our brain refuses to stop, our thoughts continue to revolve around our daily tasks, and soon we realize that there are only a few hours left until morning, and sleep is still nowhere to be found. Fortunately, by using relaxation techniques, we are able to promote calm and restful sleep . Below we present 10 effective, proven methods that can be used to prepare for sleep.

1. Make a to-do list

If you think about what tasks you have for the next day before going to bed, you probably won't fall asleep easily. To relieve this stress, make a to-do list for the day ahead . This will make you feel like you are in control of all tasks, which will help you relax and fall asleep easily.

2. Progressive muscle relaxation before sleep

You must know the tension and stress at the end of the day that can prevent you from falling asleep. One of the most effective solutions is progressive muscle relaxation. But how exactly does this work?

Progressive muscle relaxation is a special technique based on tensing and then relaxing muscle groups.

The steps of progressive muscle relaxation are as follows: 

1. Let's choose a quiet, calm place where we will not disturb anyone and no one will disturb us.
2. Lie down in a comfortable place, which can be a sofa or a bed. It is advisable to wear light clothing and remove all objects (watches, jewelry) that would squeeze our body.
3. Close your eyes and try to relax your body as much as possible. Concentrate on your breathing and concentrate on the movement of your chest.
4. Let's tense our muscles in groups and then relax them. Start with your toes and work your way up your body, to your shoulders, and finally to your face.
5. Note the difference between tension and relaxation. Let's try to feel as much as possible how our muscles relax as we move along our body.
6. Let's spend at least 15-20 minutes with this process, but don't rush it. The more time we spend on it, the better the result.

This method can help you get rid of daily stress and tension and promote deep and restful sleep. Whether it is stress at work or the burdens of everyday life, progressive muscle relaxation can be a simple and effective tool against it.

3. Meditation and breathing exercises to promote sleep

Did you know that meditation is one of the most effective ways to help calm your mind and body and prepare you for sleep? Meditation helps reduce stress, anxiety and increases the ability to focus. In addition, it resets our breathing , which is essential for high-quality sleep.

Breathing exercises form the basis of this process. When we consciously control our breath, the body automatically switches to relaxation mode.

We can try the '4-7-8' breathing technique: inhale for four seconds, hold for seven, then exhale in eight seconds. Repeat this for a few minutes. We will notice that the body is becoming calmer and more relaxed.

There are many different meditation techniques. We list a few that are worth trying:

1. Body awareness meditation : this is a technique in which we sit quietly and direct our full attention to the body. We focus on how the feet touch the floor or how the lungs expand and contract with the breath.
2. Breath control : Another simple but very effective meditation technique. Sit down, close your eyes and breathe slowly and deeply. Concentrate completely on your breath and try to exclude all other thoughts.
3. Mindfulness meditation : The conscious practice of mindfulness, i.e. presence, can be very effective in promoting sleep. This type of meditation not only focuses on the breath, but encourages us to accept and notice the present state, feelings and thoughts without judgment.

Whichever breathing exercise or meditation technique we choose, the point is to have a ritual that we follow every night . This helps to signal to the body and the mind that it is time to rest .

4. The effect of music and sounds on sleep

Music not only calms the soul, but also the body. It can specifically help you fall asleep and reach the phase of deep sleep . Low -tempo music , such as classical music or jazz, is particularly effective in helping you fall asleep.

But why does music affect sleep so effectively? The reason for this is that music "down-shifts" our brain into a lower frequency state.

• These "delta waves" generated by music help the brain to relax and unwind mentally.
• The beneficial effect of music is especially true for people who are stressed, struggling with anxiety or on the verge of burnout.

Nature sound therapy, i.e. listening to the sounds of nature, can also promote restful sleep. The chirping of birds, the lapping of water or the rustling of the wind are extremely soothing.

Not only the sounds of nature are soothing. Whether it is meditation music, a sound bowl or a Tibetan bell , any sound that promotes relaxation can work in the same way.

Also, don't forget the power of silence . Time spent in a quiet, calm environment also has a pleasant effect on the quality of sleep.

The bottom line is that we all have different tastes in music, so it is very important that everyone chooses the music or sound that helps them sleep according to their own taste. What is relaxing for one person may be disturbing for another. So, when choosing the most suitable music or sound to help you sleep, your own personal taste is always the most important.

5. Relaxation using essential oils

Incorporating essential oils into the relaxation ritual not only provides a more enjoyable experience, but can also help relieve stress and improve sleep. Essential oils are derived from natural materials such as flowers, herbs, and tree bark, and are often used in aromatherapy to improve physical and mental health.

Lavender: Lavender is one of the most popular essential oils used to promote sleep. Its scent calms the mind and promotes deep, restful sleep.

Ylang-ylang: This exotic essential oil can help reduce stress and anxiety. Ylang-ylang's delicate but powerful scent can relax the nervous system and improve the quality of sleep.

Bergamot: Bergamot comes from citrus fruits and also promotes relaxation and helps you fall asleep. However, it is important to never apply it directly to the skin before going to bed, as it can cause skin irritation.

How can we use these oils most effectively at night? Here are some tips:

• Aromatherapy Diffuser: Using a diffuser is the most common way to enjoy essential oils. Add a few drops to water and allow the vaporization of the essential oil to fill the room.
• Bath: Add a few drops of essential oil to the bath water for a soothing and relaxing bath.
• Bedtime massage: Mix a few drops of essential oil with a carrier oil such as coconut oil and massage into the skin.

Remember to always test essential oils on your skin before using them widely to make sure they don't cause an allergic reaction or irritation.

6. Relaxing warm bath

A pampering, warm bath can do wonders before bed. Warm water helps to relax muscles, reduces stress, and improves sleep quality. However, there is no need to overdo it: a bath lasting about 30 minutes at 40-45 degrees is perfectly effective.

Pleasantly scented bath foams, salts and oils can further enhance the effect. Lavender, chamomile and eucalyptus are particularly popular choices in this area. These scents help you relax and stimulate the areas of the brain responsible for sleep.

• Lavender : known for its calming effect, helps to treat sleep problems.
• Chamomile : a long-used herb that relieves stress and helps you fall asleep.
• Eucalyptus : although it is mainly used to treat respiratory diseases, it can also help with relaxation, especially if you cannot sleep due to stress or anxiety.

Make sure you leave yourself a few minutes to rest after the bath before going to sleep. This transition period allows your muscles to relax further and your body to cool down before you go to bed. Drinking a glass of water or herbal tea before going to bed helps you stay hydrated and further deepens your relaxation.

7. Massage techniques for relaxation and sleep

Massage relieves tension , has a beneficial effect on the immune system and increases the body's endorphin production, which helps reduce stress. Here are some massage techniques you can do at home.

• Light massage of the head and neck: The fingertips should make small circular movements on different parts of the head and neck. Relaxing your muscles can help you fall asleep faster.
• Foot massage: Let's relax our feet. Use any moisturizer or massage oil and gently massage your feet in circular motions, starting at the toes and moving towards the ankles.
• Deep tissue massage: Especially useful for those who struggle with muscle tension, muscle pain or chronic stress. Deep tissue massage involves stimulating deep pressure points to relieve tension.

We ask for professional advice before trying more serious massage techniques at home. If you have any health problems, of course you should also talk to your doctor before starting a new relaxation routine.

A well-chosen massage technique, the right environment and the right attitude can work wonders. Let the calm environment and professionally performed massage help you overcome stress and promote natural, quality sleep.

8. Drinking herbal teas before going to sleep

Medicinal teas are not only good for their warming effect, but also generally have a good effect on our body and our state of mind. What teas should you drink for evening relaxation? There are some herbs that can start the body's relaxation processes and prepare you for a good night's rest.

• Chamomile : Chamomile has long been used as a mild sedative. Research has shown that it not only reduces tension and stress, but also promotes restful sleep.
• Lavender : Lavender is known for its stress-relieving properties and ability to calm the mind and body.
• Valeriana : Also known as medicinal catnip. It increases the quality of sleep, reduces periods of wakefulness and helps to establish a bedtime routine.
• Tea mixture : Using a special mixture containing several herbs, which was developed to promote sleep, can greatly facilitate our work and can have an effect in several areas at the same time.

Remember, sleep is important not only for our body, but also for our mind . Just as we take care of our bodies, we need to take care of our minds. Pamper yourself with a delicious, hot cup of herbal tea and relax!

9. Relaxation effect of reading for good sleep

Did you know that reading as part of your usual evening routine can contribute to quality sleep ? It is important that it does not become another demanding task for you. Choose something that makes you happy: an educational novel, a fascinating scientific article, or even an adventurous fantasy story. Reading can be really relaxing when you want something really pleasant and relaxing at the end of the day.

Benefits of relaxation reading: 

• Increases the ability to concentrate: Reading helps you shut yourself off from the outside world, which allows you to recharge mentally.
• Helps to overcome stress: Stressful thoughts are forgotten while reading. This helps you tune in to sleep.
• Fascinating stories: Reading helps you immerse yourself in another world. This helps calm thoughts and emotions, which promotes good sleep.

In order for reading to work at its highest level as a relaxation tool, it is important to take a few steps. First, find a calm, quiet area to read where there are no noises or other distractions. Second, choose a comfortable, ergonomic reading position . Finally, choose a book or read that brings joy and peace to your life , not stress or worry.

Remember, relaxation is a complex process, in which reading is only one tool. A personalized relaxation routine that includes techniques and methods that work for you is important.

10. Promoting relaxation with acupressure

Stimulating acupressure points can also help you achieve deep, balanced sleep . Although it works similarly to acupuncture, acupressure does not require needles. Instead, by pressing the finger, it stimulates different points of the body, because these points are connected to other parts and organs of the body.

The following acupressure points should be tried before sleep: 

1. Breathing point: This point is located in the bend between the thumb and index finger. Gently press this point for a few minutes. This helps relieve anxiety and promote relaxation.
2. Heart Point: This point is located on the inside of the wrist where the fingers join the hand. Stimulating this point can help regulate your heart rate and reduce stress.
3. Head Point: This point is located at the back of the head, just below the neck. Massaging this point can help relieve tension and promote sleep.

Although acupressure can be an effective relaxation tool, it is important to listen to your body's signals. If any point causes pain, stop stimulating it. Learning to relax with acupressure can take time, but with regular practice it can be a great tool for achieving peaceful sleep .

Summary

The use of relaxation methods before sleep can be an important tool in the sleep routine. They help quiet the mind, reduce stress, tension and prepare the body/mind for sleep. All of the previously mentioned techniques can be customized.

• By compiling a to-do list, you can eliminate stress and disturbing thoughts.
• Progressive muscle relaxation helps to relax the body, which promotes sleep.
• Meditation and breathing exercises help quiet the mind.
• Relaxing music and sounds can have a positive effect on relaxation and sleep quality.
• With their relaxing effect , essential oils have a positive effect on the quality of sleep and can enhance the effect of other relaxation techniques.

Last but not least, a warm bath , massage , drinking herbal teas , as well as reading and acupressure can all contribute to relaxation of the body and mind , and thus to better sleep. Experiment with these methods and find what works best for you!

You can also try a combination of the above techniques , for example, you can read and drink a cup of medicinal tea after a hot bath. The point is to find convenient and effective methods for you.

Relaxation techniques help you sleep better, but they are not a substitute for a healthy sleep routine. You should always strive to develop fundamentally sound sleep habits , such as setting a bedtime , avoiding caffeine and eating late at night . You can find out more about sleep disorders and treatment methods in our article Sleep disorders: causes, symptoms and treatment options .