How to fall back asleep
- Use deep breathing
Deep breathing is a well-known method of stress reduction and relaxation, if done correctly. give it a try.
Start by putting your hand on your stomach. Close your eyes and take a slow, deep breath through your nose, making sure that you can feel your abdomen rise. Try to breathe in for a slow count of six. Now release that breath very slowly — to the same count of six — through your mouth.
“Taking slow deep breaths, in through the nose and out through the mouth using our main respiratory muscle, the diaphragm can help relax the body and mind,” this works.
- Try guided sleep meditations and muscle relaxation
Meditation, of course, is a great way to calm the mind. But if you’re not a practiced meditator, the act of trying to keep your mind focused might become a source of stress. Try TM.
You could try a guided sleep app, “some of which actually embed delta sleep waves,”
“Put it on loop so you don’t wake up,” Ackrill said. “Lie there and listen and slow your breathing down. Keep focused on their guidance or if you are just listening to a music/white noise, focus on your breath. Your mind will interrupt — don’t judge it, but keep coming back to your breath.” Apps work and dont work, give a few a try.
If your body is still tense, try adding progressive muscle relaxation to your breathing. Starting with your toes, breath in and tense the muscles in that area, holding the tension for up to 10 seconds. Release the tension quickly, all at once, and imagine breathing through that part of the body as you exhale. Move from your toes to your feet, calves, upper thighs and the rest of the muscle groups in the body. stretch alot.