Progressive Muscle Relaxation: This method involves tensing and relaxing different muscle groups in your body to release built-up tension. Start with the muscles of the feet and slowly work your way up to the muscles of the head, concentrating on the feeling of relaxation in each one.
Deep Breathing: Deep breathing can help you relax and calm down. Lie on your back and breathe slowly and deeply, in through your nose and out through your mouth. Focus on your breathing and try to keep a steady rhythm.
Meditation: Meditation is a technique that can help you relax your mind and body. You can try different meditation techniques, such as mindfulness meditation or guided meditation, to help you relax and prepare for sleep. This is considered a complex method that could produce the opposite effect if done wrong due to the nerves and frustration it can cause.
Visualization: Visualization involves imagining relaxing or pleasant images to distract your mind and help you relax. You can imagine a quiet place, such as a beach or a forest, and visualize all the details in your mind to create a sense of tranquility.
In addition to these relaxation methods, before stretching out in bed, you must make sure that the environment is correct. That is, lights off, adequate temperature and keeping all kinds of electronic devices out of reach.
You can also help yourself with melatonin to sleep. Melatonin is a hormone produced in the brain that helps regulate the sleep-wake cycle. It is known as the "sleep hormone" because it helps promote sleep by being secreted in greater amounts at night and in smaller amounts during the day. From Natusure we recommend that you try Natusleep if you are a person who has trouble sleeping for whatever reason. Natusleep are some delicious jelly beans with a blackberry flavor, melatonin and Vitamin B6 that will help you fall asleep quickly. You will stop counting sheep!