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Healthy Habit – Loosen Up. Track 5 out of 7 days
Did you take time to relax your body before bed? You snooze, you win! This week, try different techniques for relaxing your body before bed.
Login to your wellness account on September 9 through September 15 and join the Health Habit Challenge!
Why it matters?
Getting a good night’s sleep is essential for our overall wellbeing, yet many of us struggle to unwind and relax before bed. It turns out that incorporating relaxation techniques into our nightly routine can greatly improve the quality and depth of our sleep.
Scientific research has shown that specific relaxation techniques can activate the parasympathetic nervous system. This promotes a state of calm and prepares the body for restful sleep.
Let’s explore some relaxation techniques and discover how to incorporate them into your nightly routine. Give them a try and experience the transformative power of relaxation on your sleep quality. Sweet dreams!
Start habit-stacking or scheduling your workouts and experience positive changes to your wellbeing.
Tuesday – Deep breathing activates the body’s relaxation response, reducing your heart rate. Take slow, deep breaths, focusing on fully exhaling each breath.
Wednesday – Guided imagery can help calm your mind. Visualize yourself in a peaceful, serene setting.
Friday – Take a warm bath or shower before bed. The rise and subsequent drop in body temperature can induce a relaxation response and make it easier to fall asleep.
Saturday – Engage in gentle stretching exercises (or try a short yoga nidra session) to release muscle tension, promote relaxation and improve sleep quality.
Sunday – Create a screen–free zone 30 minutes before bed. The blue light emitted by electronic devices disrupts our circadian rhythm, making it harder to fall asleep.
Harvard Medical School. (2007). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from https://www.health.harvard.edu/mind–and–mood/relaxation–techniques–breath–control–helps–quell–errant–stress–response
National Sleep Foundation. (2024). Yoga Nidra for Sleep. Retrieved from https://www.sleepfoundation.org/meditation–for–sleep/yoga–nidra