Best Relaxation Techniques and Exercises for Better Sleep

Often you go to bed hoping to get a good sleep, but your mind keeps wandering and keeps sleep away. Sometimes you sleep as soon as you go to bed, but wake up in the middle of the night. Then you start thinking about your project or exam and find it difficult to get sleep. Most of us experience this problem. It is because of the stress that we are subjected to. A busy schedule can often make one stressed. You can sleep well only if your mind is calm and relaxed. A good sleep is important for your body as well your mind. Everyday stress can affect your health and can lead to various health hazards like digestive problems, heart problems, sleep disorders, high blood pressure and so on.

Relaxation Techniques for Sleep

There are relaxation techniques that will help you to improve the nature and period of sleep each day. Along with these relaxation techniques, it is also important that you follow a healthy lifestyle and a regular sleep schedule. Follow these healthy sleep tips that can help you transform your sleepless nights into restful ones.

Relaxation Techniques for Sleep:


Biofeedback is a relaxation technique that has the ability to take you into a state of deep relaxation. This it does so by reducing stress and anxiety and making you feel calm and at peace. It helps your mind to take control over the involuntary functions of your body. With regular practice of biofeedback relaxation technique, you may be able to control your heart beats, muscle relaxation and breathing.

Deep breathing:

Deep breathing is a wonderful relaxation technique that helps you reduce anxiety. By practicing this technique, you will be able to relax your mind and reduce stress, thus getting a good sleep at night. Deep breathing has a calming effect on your mind and body. You can include it in meditation or practice it with other forms of exercises.


By doing exercise regularly, you can enhance your mood and relax your body. When you exercise, a component called endorphin is released by the body. Endorphins are very effective for giving a boost to your energy levels. It can reduce anxiety, make your mind clear and induce sound sleep. It is best to exercise in the morning. This way your mood gets enhanced and you will be able to reduce stress. You will stay active and energetic throughout the day and you will get good sleep at night.

Guided visualization meditation:

Guided visualization meditation technique is very effective for helping you get sound sleep. This type of meditation includes hypnotherapy and relaxation techniques and takes you in to a calm, deep relaxed state of half sleep. Then this carries you through a series of stimulating sensory experiences. Finally you will get a wonderful feeling of weightless bliss.


You can treat many stress related conditions like insomnia, eating and digestive disorders with hypnotherapy. Hypnosis takes you into deep relaxation. It provides you effects similar to meditation. You can practice this with the help of CDs, under a qualified hypnotherapist and also with the help of self-hypnosis books.


Massage is an excellent treatment for sleep disorders, release of tension, stress reduction and so on. It is also good for making your immune system strong by improving the circulation of blood in your body. A good massage has the ability to deeply relax your muscles. This in turn has a calming and energizing affect. By having a body massage, you will be able to relax your body as well as your mind. It can make you feel rejuvenated.


Practicing meditation regularly is a great way to get sound sleep at night. Mediation has the power calm your mind and reduce anxiety, as well as relax your body and re-energize your soul. Meditation is a good remedy for treating insomnia and other sleeping disorders that you face. So, meditate regularly and get rid of stress. This will provide you a sound and peaceful sleep, and take your mind into a state of deep relaxation.

Progressive muscle relaxation:

Progressive muscle relaxation is a systematic relaxation technique and it is wonderful for stress management and deep relaxation. If you find it difficult to sleep at night, this technique is perfect for helping you get proper sleep. In this technique, various groups of muscles in your body are tensed and relaxed systematically to produce a state of relaxation. This way you will be able to get rid of stress and improve your health.

Tai chi:

Tai chi is a moving meditation and it helps you to get a good sleep at night.  Practicing Tai chi helps in giving a feeling of harmony, peace of mind and makes your body relaxed and calm. It is gentle and very effective for treating insomnia. It also has the power to calm your nervous system and get you relief from stress and anxiety.


Yoga has amazing benefits for your body. It keeps your body healthy and disease free and also keeps your body well shaped and in good condition.  It is also very effective for providing you a sound sleep. This is because yoga has the ability to make your mind and body calm and relaxed. Practicing yoga is an effective way to get rid of stress. This in turn helps you to improve your overall health and wellbeing. You can practice yoga just before you go to bed. It helps in preventing insomnia and other sleeping disorders.

Other Mental Relaxation Techniques for Healthy Mind:

When your mind wanders off when you try to sleep, you can relax your mind with the following mental relaxation techniques and get a peaceful sleep.

  • Counting numbers
  • Deep breathing exercises
  • Imagine floating in the air
  • Follow reverse psychology by staying awake so the you feel sleepy
  • Stopping the thought process
  • Visualizing and creating pictures and patterns

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.