Relaxation Tips to Help with Sleep WisdomCard™
Our Guides and Physician Review team have organized the Top 10 Health Resources on Relaxation Tips to Help with Sleep and compiled helpful research notes below.
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Research Notes on Relaxation Tips to Help with Sleep
Relaxation techniques such as progressive relaxation and guided imagery can be useful when combating insomnia and attempting to get a good night's sleep.1 Practicing deep breathing, toe tensing, and quiet ears has also been shown to decrease the time it takes to get to sleep.1 If you have trouble following the instructions for many techniques, simply concentrate on your breathing -- slow and rhythmic -- and you will feel your tensions slip away as your body relaxes.2
Fast Facts:
- Closing your eyes as you lie down and counting each breath can be as effective as counting sheep.2
- To perform toe tensing, lie back and close your eyes. Sense your toes, and pull all ten toes back in the direction of your body. Count to ten slowly then relax your toes as you count to ten again. Repeat the process about ten times.1
- To practice quiet ears, lie on your back, close your eyes, and place your hands behind your head. Gently use your thumbs to block the ear canal. Hearing a high pitched rushing sound is normal, and you should listen to this sound for 10-15 minutes. Remove your thumbs, place your hands at your sides and relax them.1
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Research Notes References
- ↑ 1.0 1.1 1.2 1.3 University of Maryland Medical Center: Sleep Disorders Center: Relaxation Techniques
- ↑ 2.0 2.1 Western Washington University: Sleep Relaxation Techniques
About this WisdomCard
- Contributor: Susan Scroggins
- Reviewer: Nicole Kinsey
- Supervised by: The OrganizedWisdom Physician Review Team
- Last update: Oct. 15, 2009
Each WisdomCard is handcrafted by our team of physician-guided health advocates. Our goal is to make it easy for you to find the most useful health resources for any health topic. In addition to filtering out spam and bad links, WisdomCards highlight tips and warnings, such as:
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About WisdomCard
Meet our contributors and reviewers
- Contributor: Susan Scroggins
- Reviewer: Nicole Kinsey
- Supervised by: The OrganizedWisdom Physician Review Team
- Redirects: Relaxation techniques for better sleep, Better Sleep Through Relaxation Techniques, Tips to Relax for Sleep, Relaxation Tips for Better Sleep
- Last update: Feb. 2, 2009
Each WisdomCard is handcrafted by our team of physician-guided health advocates. Our goal is to make it easy for you to find the most useful health resources for any health topic by filtering out spam and bad links.
