21 Relaxing Activities to Help you get to Sleep
Orlando therapist providing relaxation tips to help you get some sleep
Having difficulties sleeping? Sleeping difficulties are common when life is or becomes turbulent. You could be having difficulties with work, with your relationship, with your friends, conflict in your spiritual world, a tough time with your mental health, financial difficulties, or be going through some big life changes - all of which could contribute to your difficulties sleeping.
As an anxiety therapist and trauma counselor in Orlando, Florida, many of my clients come to me with their sleep challenges. Folks who are anxious or have unresolved trauma often have coinciding sleep problems. As a follow up to my last sleep blog post, 45 Sleep Hacks to get Your Zzzzz’s, I wrote this post to give you some ideas of calming practices to do about an hour before bedtime when you’re stuck because you can’t watch TV, work, scroll through social media, or start working out.
I encourage you to try one (or more) of these techniques to help you fall asleep:
21 Relaxing Activities to Help you get to Sleep
Yin Yoga: Yin Yoga is a slower paced yoga where you hold your positions for longer periods of time allowing for deep stretching and relaxation of your mind and body.
Deep breathing exercises focusing on longer exhales for 20-30mins: Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.
Meditation or prayer: Meditation and prayer, generally, focus your mind on gratitude alleviating racing or anxious thoughts. You can access my guided meditations here.
Stretch: Stretching focuses your attention on the feelings within your body which helps relax your mind.
Avoid screens: Screens are an over stimulation and a distraction. Keep your phone and the TV out of your bedroom.
Take a warm bath or shower: Taking a hot bath or shower is another way to relax your body. Heat tends to make you sleepy.
Create a brain-dump list: Sometimes our mind is racing with creative ideas, things to do, and errands to run. Have a pen and paper next to your bed and just write all the random things down so you know all your ideas are on paper and you don’t need to “hold onto them” while you’re sleeping.
Sip Chamomile tea: Chamomile, in particular, can help lower anxiety levels therefore making it easier for you to fall asleep.
Read a comforting book: Keep it light, nothing overly exciting or riveting!
Listen to soothing music: Listening to soothing music helps to set your environment to one of calm and relaxation.
Practice martial arts: Qigong or Tai Chi are both martial arts practices that incorporate breathing and a calming focus which would be helpful in down-regulating the nervous system before bed.
Needlework: Cross stitching, embroidering, and crocheting are but a few options for engaging in needlework. Needlework takes little mental stimulation and is a great way to focus and settle the mind before going to sleep.
Do a guided imagery exercise: Visualize a scene, memory, or story that you find calming and create the scenario in your head. The idea is to focus your attention on an image or story, so that your mind can let go of worries or thoughts that keep you awake. Here is one of my guided meditations for anxiety that will walk you through a guided imagery called: Guided Meditation for Anxiety: Healing light.
Journal. Write about the good things that happened during the day and/or what you’re looking forward to tomorrow.
Blow bubbles in your mind: Imagine that you're outside with a jar of soap bubbles. Watch yourself slowly blowing each one until the soap jar is empty.
Light candles: Candles are extremely relaxing and help to set your environment into a safe and comfortable environment that you can relax in.
Burn relaxing essential oils, like lavender, clary sage, or chamomile: Again, these are relaxing scents that help to set your environment into a safe and comfortable environment that you can relax in.
Practice calming grounding techniques: Grounding techniques help bring you back to the present moment when your thoughts are racing. Check out my list of 177 ways to ground yourself.
Cuddle with your partner: Embracing someone you care about releases a hormone called oxytocin that calms you.
Cuddle with your pet: Again, embracing something you care about releases a hormone called oxytocin that calms you.
Masturbate or have sex: Masturbating or having sex helps relieve built up tension in the body which will help you relax.
This is not an exhaustive list of methods for relaxation. Give yourself permission to experiment with different techniques to find what works best for you and supports you in having a good night’s sleep!
Need more resources to help you get to sleep at night?
Can't Sleep? 45 Sleep Hacks to Help You Get Your Zzz's
177 Ways to Ground Yourself Now
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Mindful Living Counseling Orlando is a trauma healing center. Our Orlando Therapy Services include anxiety therapy, trauma counseling, eating disorder recovery, teen counseling, and healing from toxic relationships. At Mindful Living Counseling Orlando, we use a down-to-earth approach infused with cutting-edge therapies that go beyond traditional talk therapy so clients can heal at the root level and experience lasting change. Feel free to access one of our Guided Meditations to help you feel settled and calm now.
