Problems falling asleep - 4 methods to help you relax at night

After going to bed, you should switch off and not think about any other problems you may have during the day. You shouldn't get up again to check your emails or get yourself a glass of water. It is essential that you only use your bed at rest times, as this often pushes back your bedtime and, in case of doubt, you have the annoyance of having to think about the time you have left to sleep and ultimately getting less rest due to the excitement. It is now important that you learn to let go. A few basic relaxation techniques that you can learn and that will make it easier for you to fall asleep can show you the calmness you need to fall asleep.

Autogenic training

The psychiatrist Johann Heinrich Schulz has been studying the effects of self-hypnosis on patients since the 1930s. If these techniques are carried out correctly, they are helpful for relieving mental problems, among other things. If you are unable to find the peace and quiet you need in the evening due to stress, autogenic training helps you learn to block out these stresses and thus relax better in the evening. In general, the techniques of autogenic training help you to slow down your breathing and lower your heart rate. This means that even if you're not pondering a tough nut to crack, these techniques will help you to calm down in the evening.

Progressive muscle relaxation according to Jakobson

Progressive muscle relaxation is particularly useful for those who cannot or do not want to remain in a completely relaxed position when falling asleep. Shortening the time it takes to fall asleep makes it much easier for you to fall asleep. This method is also very easy to use: You make yourself comfortable, preferably lying on your back. The muscles of individual body parts are tensed and relaxed again in a specific sequence. You will immediately feel the relaxing effect of this exercise. The tensing and relaxing of the muscles has a pleasant effect on the muscles, which some people describe as warming or tingling. If you practise progressive muscle relaxation for a while, you will also notice in everyday life where you are tensing muscles unnecessarily and where there is potential for further relaxation.

Military Method

As the name suggests, the military method comes from the military sector. As many young men come together there, who have to somehow find peace and quiet in an unfamiliar environment with lots of new impressions and many strangers around them, this method has proven to help young recruits get the sleep they need during strenuous training phases.

As with other relaxation techniques, you will relax a number of body parts. The exact steps are:

Relax your face, especially the inside of your mouth.
Drop your shoulders and take the tension out of your hands. Let them lie loosely next to your body.
Breathe out and relax your chest.
Next, relax your legs, thighs and lower legs.
Clear your mind by imagining a relaxed scene for ten seconds.

This method should enable you to fall asleep within a few minutes.

4-7-8 Breathing technique

The 4-7-8 breathing technique is an exercise that you can practise four times a day with two rounds each time. It is simple to implement:

You breathe in through your nose for four seconds.
Then hold your breath for seven seconds.
Finally, exhale through your mouth for eight seconds with your lips pressed together. As you breathe out, you make a sound that can sound like "wooossssch".

This breathing technique is a natural calming agent and generally helps you to become calmer. However, controlling your breathing can also help you to control your nerves and therefore your thoughts in situations that are particularly stressful or upsetting. If you have problems finding peace in the evening, it can be very helpful if you consciously control your breathing before falling asleep. Breathing exercises can be combined with mindfulness exercises, such as visualizing "I am taking a deep breath" when you inhale, and the same applies to holding your breath and exhaling.

These techniques not only help you to fall asleep, but also to increase your well-being in general. It is best if you try out different techniques to find the one that suits you best.