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How To Relax And Sleep Naturally: It's Easy!

Updated on October 8, 2013

How To Relax In Minutes, and Sleep Naturally

Here is an easy step by step method to relax naturally, into a stress free, anxiety free, state of mind and body that will leave you refreshed and feeling good. It can also be used effectively for a restful sleep. It only takes a few minutes and can be used as a refresher during your work day.

Photo Courtesy Morguefile by EnzoCositore

Do you wake up in the middle of the night? Nothing is worse for your health than lack of sleep or day's and nights filled with stress! Use this technique and you will fall back to sleep and feel rested and energized in the morning. It's easy and best of all, it's natural, no drugs to become dependent on. I have used and improved on this method over the years, from having a stress filled job, and continue to use it to maintain my health and happiness. Give it a try!

Basic Preparation For Relaxation

Whether you are in need of quick relaxation, such as on a work break, or at home, or want to start on a pre-sleep program to insure a good nights rest, the basic approach is the same.

Photo Courtesy Morguefile by Pennywise

You first need to relax your body completely and clear your mind of EVERYTHING. I know that seems difficult to do, but try following these steps and soon you will find you can do it!

Make sure that when you are using this method, that you are in a room, or place where you will not be disturbed by others, or hear sounds that could disrupt your relaxed state of mind. Some sounds are helpful and an aid to relaxation, and I will go into that later. Tell anyone in the room or home that you are going to take a rest and ask not to be disturbed. If you have a pet that likes to relax with you, try to keep them off your body and quiet or put them outside your area if they can't help but disturb you.

Practice Imagining

Learn to clear your mind by using your imagination. Mentally going to peaceful places is a key ingredient in any relaxation method. Picture a favorite location in your mind that made you feel happy or create a new one! Your mind can work for you, not against you!

Do Not Disturb Yourself With Unwanted Sounds

For those times when you are not wanting to fall asleep, or are in a place where you cannot avoid sounds that would make a relaxation break impossible, use a pair of noise cancelling headphones. You can get these for complete silence, or use traditional sound carrying headphones that will aid you in relaxing while going through my step by step method. Make sure the ones you use are comfortable!

Bose QuietComfort 15 Acoustic Noise Cancelling Headphones (Discontinued by Manufacturer)
Bose QuietComfort 15 Acoustic Noise Cancelling Headphones (Discontinued by Manufacturer)

Of course, Bose is the best in noise cancellation. These not only block out all noise, they are supremely comfortable.

 

Body Positioning

For body position in a chair:

Photo Courtesy Morguefile by Pablogv2004

Make sure both of your feet are resting flat on the floor, spaced a comfortable distance apart, but not too far, or else you will be putting stress on your body. Experiment with the spacing so it's completely stress free.

Your head must be supported and comfortable so that it will not move around when you are completely relaxed.

Allow both arms to lie completely limp at your side, resting on the seat of the chair. Do not let them hang in the air, or put them on your body. They must be absolutely in a relaxed position.

For Sleeping or Napping:

Lie down on a bed (you can nap in a chair or on a sofa as long as you can position your body per the instructions). Make sure your head is completely supported and comfortable, and your legs and arms in a position that you will not feel any need to move them. Again, your arms and legs should be resting, completely limp and comfy.

In both cases, it's critical to success that the position your body is in, is such that you can maintain that relaxed position indefinately without moving too much to adjust. Your eyes must always be closed.

Cradle Your Head For Maximum Comfort

The Water Pillow by Mediflow Original Waterbase Pillow - The first and original water pillow, clinically proven to reduce neck pain and improve sleep.
The Water Pillow by Mediflow Original Waterbase Pillow - The first and original water pillow, clinically proven to reduce neck pain and improve sleep.

Highest ranking pillow tested by Johns Hopkins University for relieving neck pain. You adjust the firmness by the amount of water you add.

 
DMI Hugg-A-Pillow Hypoallergenic Boomerang V-Shaped Bed Pillow
DMI Hugg-A-Pillow Hypoallergenic Boomerang V-Shaped Bed Pillow

Perfect for the side sleeper, this design supports your neck and shoulders in comfort.

 

Tips To Be Successfully Relaxed

As you go through the body and mind relaxation, don't be afraid to scratch an itch, or adjust your position, knowing that you will not wake or come out of your journey to feeling peaceful and stress free. Always trust your mind to keep you where you want to be!

You Are Now Ready To Relax!

Follow These Step By Step Instructions

Now that you are prepared in the correct body position, you are ready to begin.

1) Close your eyes and take 3 long deep breaths, one right after the other. Hold the last breath a little bit longer and slowly let it out. As you do so, feel your body's muscles slowly unwind as your breath escapes.

2) Use your mind now to concentrate only on your body, how it feels, imagining the muscles letting loose. Feel your body with your mind, beginning with your toes, slowly working your way to the very top of your head, and then down through your face.

3) As you easily breathe, relax your tongue so it is not pressing against your teeth. You will feel an immediate relaxed sensation when you do this, so check it's position periodically as you are relaxing your body, to make sure it is not back up against your teeth.

4) Continue your mental roaming of your body, telling your muscles to unwind and relax; in the calves of your legs, in your thighs, up through your abdomen and then your chest, and on up your neck and around your face.

5) Let your eyebrows relax and fall limp. Feel your forehead relax. Relax your jaw.

6) Imagine your ankles and feet are able to detach and your feet fall limp. Feel that happen in your mind and you will feel it in your body.

7) In your mind, feel your knees, and allow your lower legs to detach there and fall limp.

8) In your mind, feel your elbows, and allow them to fall limp from your lower arms. Do this for all your joints.

9) Clear your mind of everything, just listening to your breathing and the good feeling of your body at rest.

10) As you are resting with your mind clear, slowly begin counting down from 10.

11) Now with your minds eye, and your mind clear, imagine the place you would most like to be relaxing. Perhaps you will put yourself on a beach, or on the most comfortable sofa you can imagine in a room you would most like to be in. Let your mind create the most wonderful, comfortable place you could ever be.

12) If you want to fall asleep, simply allow your mind to drift into this state of mind comfortably, allowing it to go wherever it wants, trusting how good it will make you feel.

13) If you want to wake, simply begin counting back from 10 and open your eyes at 1. Take a deep breath, stretch your arms and legs and you will feel completely refreshed!

Sounds and Music To Help You Relax

Some of you will find it helpful to listen to relaxation sounds or music while going through these steps. Here are some CD's designed to aid you in stress relief relaxation techniques like mine.

Hour Of The Wolf

Do wake up in the middle of the night and have trouble falling back to sleep? Use this method to relax and gently fall back into a restful sleep.

Do You Have Trouble Relaxing?

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    • asereht1970 profile image

      asereht1970 4 years ago

      This is a very informative and helpful lens especially to someone like me who is a light sleeper. Thanks for sharing.

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @MJ Martin: Great..repeated use of these methods insure that they will work.

    • MJ Martin profile image

      MJ Martin aka Ruby H Rose 4 years ago from Washington State

      Oh yes, wonderful tips that are beginning to work. During a full moon especially.

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @Adventuretravels: Keep working at it! As you do you will find your own little tricks that work for you. I think deep belly breathing is a good way to get a fast relaxation to start off your relaxing period.

    • Adventuretravels profile image

      Giovanna Sanguinetti 4 years ago from Perth UK

      Thanks very much I shall certainly try this because I do have trouble relaxing into sleep -my mind sometimes won't stop ticking over! I know I have to learn to relax.

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @flycatcherrr: Don't give up after the first try! Visualization is the key..let your mind build your dream house as you relax..that's my favorite mind wandering right now that puts me into dreamland!

    • flycatcherrr profile image

      flycatcherrr 4 years ago

      Oh boy, this is a major challenge for me - these tips are very welcome!

    • bower24 profile image

      bower24 4 years ago

      Nice arctice liked it alot :)

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @mel-kav: Good luck to you, mel. I hope my tips help you!

    • mel-kav profile image

      mel-kav 4 years ago

      I find it extremely difficult to relax and clear my mind, and I don't sleep well at all. I will definitely try your tips and techniques. Thanks for sharing.

    • profile image

      Colin323 4 years ago

      I don't sleep well, never have. But I'll try these tips as I hate waking at 4 or 5 and then not being able to go back to sleep again. I'm sure the clearance of mind from all minor worries and concerns, replacing them with more peaceful images is the answer.

    • Babu Mohan profile image

      Mohan Babu 4 years ago from Chennai, India

      We all need these tips as sleep at times can play hide and seek at the middle of the night.

    • profile image

      sleepinfo 4 years ago

      A lot of good information. I use a pillow made for curing snoring. It is so comfortable.

    • TapIn2U profile image

      TapIn2U 4 years ago

      I love the tip on how to be successfully relaxed. We all need this once in a while. Fantastic lens! Sundae ;-)

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @grrbtn: Great tip, for those who can!

    • grrbtn profile image

      grrbtn 4 years ago

      You don't realise how important sleep is until you have problems sleeping. My one tip for a good nights sleep is to make sure that you go to bed at the same time each night.

    • profile image

      tonyleather 4 years ago

      fascinating post!

    • profile image

      SleepHelpMaster 4 years ago

      I love this. It's like meditating. I have been looking for meditation to help me fall asleep. I want to provide this to help my daughter. This is great - thank you! Have you ever tried using super fruits for another natural way to fall asleep? They work great, too. Take care.

    • profile image

      RoSelou 4 years ago

      I need the information on this lens. I tried to relax and empty my mind before sleeping and it is effective. It is like a strongest sleeping pill with no side effects. I so like this lens.

    • ItsTimeToBurn profile image

      ItsTimeToBurn 4 years ago

      Great tips indeed. Thanks for the lens :)

    • cavu profile image

      cavu 4 years ago

      YES!

      Thanks so much for this lens.

      Our imaginations are powerful things!

    • lgOlson profile image
      Author

      L. Olson 4 years ago from Northern Arizona

      @MelaniePaige13: Good luck to you!

    • MelaniePaige13 profile image

      Melanie Paige 4 years ago from Adelaide, South Australia

      Amazing lens :) I have trouble sleeping, and tried so many meditation CD's, but can't seem to calm my mind enough. I'll try this. Thanks for sharing this helpful lens :)

    • takkhisa profile image

      Takkhis 4 years ago

      Great tips! Actually, I don't wake up in the middle of the night :)

    • profile image

      prakash-mishra-9212 4 years ago

      Whenever i need to relax I have shower. Good work.

    • marktplaatsshop profile image

      marktplaatsshop 4 years ago

      No, I have no problem because I have in my backyard a big waterfall and listen to the relaxing sound of the falling water and then fall asleep. you made a very nice lens .

    • Sharon Weaver profile image

      Sharon Weaver 4 years ago from Los Angeles, CA

      Thinking of water is my favorite relaxation method. I do controlled breathing too.

    • goldenrulecomics profile image

      goldenrulecomics 5 years ago

      good advice. I will try iot next time I can't sleep!

    • lgOlson profile image
      Author

      L. Olson 5 years ago from Northern Arizona

      @LadyDuck: That was my problem too, and still is sometimes. The method I described works for me, and I hope it will for you too!

    • profile image

      LadyDuck 5 years ago

      I will surely try your technique. I go to bed with too many ideas in my head and I cannot relax, especially when I wake up in the middle of the night.

    • flinnie lm profile image

      Gloria Freeman 5 years ago from Alabama USA

      Yes every night for years, I like you tips. Thanks for sharing.

    • Margaret Schindel profile image

      Margaret Schindel 5 years ago from Massachusetts

      I definitely want to try your technique! Thank you so much for explaining it so clearly.

    • DreamingBoomer profile image

      Karen Kay 5 years ago from Jackson, MS

      Perfect! I've never seen the whole process written out - so clearly and concise. Thanks for taking the care and time!

    • profile image

      topbuilderlist 5 years ago

      Right we need to be aware about the proper relaxation especially when sleeping at night.

    • profile image

      webmavern 5 years ago

      Luckily most of the time I sleep ok but occasionally I have problems getting to sleep and staying asleep. I will give your tips a try, much better than taking medication, thanks!

    • mojoCNYartist profile image

      Dan 5 years ago from CNY

      Melatonin is a natural hormone and has always worked for me.

    • lisln profile image

      LorLinda 5 years ago from Denver Colorado

      This is helpful information we all can use some more tips on how to have a goodnight with relaxing sleep, very nice lens thank you for sharing it with us. Good choice.

    • KamalaEmbroidery profile image

      KamalaEmbroidery 5 years ago

      Yes, I have trouble both getting to sleep and staying asleep.

    • profile image

      anonymous 5 years ago

      yes, both husband and I are light sleepers -

    • Girlwiththorns profile image

      Girlwiththorns 5 years ago

      Thanks! This is great info for someone who knows all about the 'hour of the wolf'!!

    • kerbev profile image

      kab 5 years ago from Upstate, NY

      I love the relaxation music.

    • lgOlson profile image
      Author

      L. Olson 5 years ago from Northern Arizona

      @hmommers: The "Hour of the Wolf" is 3 am. I am not sure what is the agreed upon time for "middle of the night". Btw, 3 am is the time of night when most peoples body is at its lowest ebb. It's odd isn't it, that so many people wake up at that time?

    • profile image

      hmommers 5 years ago

      I didn't know it is called hour of the wolf, but I know the waking up in the middle of the night

    • profile image

      MissMalaprop 5 years ago

      I almost never have trouble falling asleep but my boyfriend and best friend both have frequent problems with it. My boyfriend always ends up having to watch tv shows he's seen a million times before until he finally dozes off. My bestie sometimes needs melatonin or even a Xanax to shut her mind off to go to sleep.

    • renewedfaith2day profile image

      renewedfaith2day 5 years ago

      Yes. But I find that if it matters most if I really "want" to go to sleep as opposed to "needing" to go to sleep.

    • lgOlson profile image
      Author

      L. Olson 5 years ago from Northern Arizona

      @makorip lm: oh my goodness..I wish you the very best on your proceedure! get well soon!

    • makorip lm profile image

      makorip lm 5 years ago

      I'm having spinal fusion in 2 weeks. Hope to follow your needed suggestions when I return home from the four weeks away. Good lens.

    • profile image

      anonymous 5 years ago

      Sometimes, it depends on how work has gone.

    • lgOlson profile image
      Author

      L. Olson 5 years ago from Northern Arizona

      @Aunt-Mollie: So many people are like that these day's!

    • profile image

      Aunt-Mollie 5 years ago

      Although I've never had a problem falling asleep (my problem is waking up and continually breaking the snooze feature on alarm clocks), we have a family friend who has trouble falling asleep because he's always worrying about things and can't relax.

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