Ways to Calm Down Before Bed

Learning to relax at bedtime can not only relieve stress but may help you fall asleep more easily and stay asleep. According to the Sleep Foundation, exercise done earlier in the day can help promote deep sleep at night and reduce stress levels. You can also read in bed or use other bedtime relaxation techniques such as reading, a warm bath, massage, muscle relaxation techniques, guided imagery, meditation and deep breathing exercises.

Self Massage

• If you do not have someone who can give you a massage before bed to help relax you, try some self massage techniques. Close your eyes, and put your ring fingers at the bridge of your nose just under your eyebrows. Massage the area. Slowly increase the pressure you use for five to 10 seconds. Release. Repeat this exercise two to three times. Put your thumbs behind your ears. Reach your fingers to your scalp. With your fingertips, move your scalp slightly in a back-and-forth motion for 20 seconds. Repeat.

Deep Breathing

• Lie down you your back. Relax your body slowly. Slowly begin to inhale through your nose. Concentrate on filling the bottom part of your chest first, then the middle and, lastly, the top part of your lungs. Hold your breath for two seconds. As you relax your body, exhale and count slowly. Wait four to five seconds, then repeat this exercise. If you become dizzy while performing the technique, slow down and take more time between breathing cycles. Repeat cycles as many times as you want until you feel relaxed.

Progressive Muscle Relaxation

• Start the progressive muscle relaxation technique by getting into a comfortable position. Breathe in and out slowly, taking deep breaths. When you feel relaxed, focus on your right foot. Tense it slowly, and squeeze it tightly. Hold for 10 seconds. Relax your foot. Stay relaxed as you breathe in slowly and deeply. Now focus on your left foot and repeat the tensing and relaxation technique. Move up to the calf muscles, and repeat this exercise. Move up to the thigh muscles, buttocks and hips, abdomen, back, chest, arms, hands, shoulders, neck and, finally, the face.

Guided Imagery

• To perform this exercise, envision a peaceful scene that calms you. For some people it may be an ocean view, while others may think of a favorite spot from childhood. You can use an audio recording as an accompaniment with relaxing nature sounds, or play calming music. To start, close your eyes and relax your body. As clearly as you can, envision your peaceful place. Concentrate on all the smells, sounds, colors and tastes associated with that place. When ready, let the images of your place slowly fade.