Progressive muscle relaxation is one of the simplest relaxation techniques. The process helps you learn how to relax your muscles by first putting tension on muscles and then focusing on the feeling of the muscles relaxing as you release the tension. You should spend about five minutes doing this, but do not tense each limb for more than 5 or 6 seconds.  Start by spending a few minutes just watching your breathing, or something else such as the feeling of the bed linen or mattress. Focus on your arms and hands and tense them as tightly as you can for a few seconds. Do not tense them if they are painful, or if they will cause you pain. Spend a few seconds watching the tension, then as you breathe out, relax them. Feel the arms slowly relax and feel heavy. If your arms feel pleasant, spend a few seconds or minutes focusing simply on that pleasant feeling. If you wish, you can move on to the next part. Next focus on your legs, ankles, and feet and tense them. Spend time watching the tension and how it feels. Then relax them. Let go of any tension. Allow them to become heavy and relax into the mattress. Feel the bed linens and be aware that it is time for sleep. From here, focus on other body sections such as the buttocks, the back of the body, the front of the body, the shoulders, and the head. Tense each group, then on an exhale, relax them, each time allowing them to become heavy. Aromatherapy can be helpful to reduce stress and promote good sleep.  Put a few drops of essential oil in a humidifier or diffuser to disperse the smell throughout your bedroom. You can also try burning an aromatherapy candle just before bed, or taking a bath with aromatherapy bath salts.  Aromatherapy with lavender essential oil has been found to help relax the body and aid with insomnia. Roman chamomile oil is also a good choice.  Some essential oil companies sell oil blends, candles, and other products designed to help promote good sleep. Your mind and body need time to wind down. Therefore, spend 1-2 hours before bedtime relaxing. This can include a variety of relaxing activities. Just make sure to avoid overstimulating your brain and body.  Take a warm shower or bath before you sleep.  Soaking in a warm bath can relax muscles and your mind. Add some Epsom salts to your bath. It contains magnesium that can be absorbed through your skin, which can promote sleep. Read. Spend some time reading a pleasure novel before bed. Try stretching exercises or gentle yoga that can relax the body. Soft or low intensity massage or Tai Chi can also help some people. If one of these activities keeps you up, try a different one next time.  Try meditating. Meditation can help in some cases. Breath meditation (often referred to as "Anapanasati") is effective for sleep as it keeps the mind anchored to the breath, rather than chasing after thoughts and anxieties. To avoid making your room a stressful place, leave your bedroom if you cannot sleep. Don't lay in bed and surf the internet, talk on the phone, or stress about not being able to sleep. Go into another part of the house and try to do something that will help you get back to sleep. Don't reenter your bedroom until you are tired and ready to sleep. Leave your room after 20 minutes of tossing and turning. Do something relaxing, then return. It is important to get help if stress continues to disturb your sleep. Stress can have negative long-term effects on the body and mind. If your stress is keeping you up at night, you may also be sleep deprived. Sleep deprivation can also have negative long-term effects on your body and mind, so it is important to get help so that you can resume a normal sleep schedule again. Medical doctors will be able to prescribe sleep medication for short term relief although you should be wary as many of them are addicting. If your stress is a long-term pattern and you find that you constantly face this problem, you may be suffering from insomnia and should consider going to a therapist to learn stress management strategies.
تمرن على إرخاء العضلات المتوالي. استخدم العلاج بالروائح. اقضِ الساعات قبل النوم في الاسترخاء. اترك الغرفة إن لم تتمكن من النوم. استشر الطبيب في حال استمرار توتر الليل أو تفاقمه.