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MeditationLet Go of Sleep Anxiety

Let Go of Sleep Anxiety

Racing thoughts sure love to pop up at bedtime. Today, we'll walk through a progressive muscle relaxation technique you can use to ground yourself in preparation for a great night's sleep.

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(gentle music) It's October 8th, and this is your Daily Shine, your time to connect with you and what you want out of your day. How'd you sleep last night? If the answer is, "Ugh, not great, Tiffany," you're not alone. And I know the feeling. Especially when your body wants to rest, but your mind is taking things in a whole other direction. That moment when your head hits the pillow and suddenly thoughts are spinning around like you've just clocked in for your nightly anxiety shift. Or you wake up within the night and can't get back to sleep because you keep thinking of everything ahead or behind you. Did I make that appointment? Did I overshare with that person? What if a bad thing happens to someone I love? Some of our most anxious thoughts come out to play before bed, and they're usually things we don't have control over in the moment. Sleep anxiety like this is shown to cause a lack of sleep, which then triggers more anxiety during the day. It can be a tough cycle to break. But the good news is we have the power to calm our brains down whenever we need to, and it can start hours before you even hit the sheets. First, always remember to prioritize sleep hygiene. That means a comfortable room temperature, loose clothing, and lack of light. And above all, keep technology out of your sleep zone as much as possible. That's right, no phones. As you find yourself getting ready for bed, check in with your body. Notice what you might need, whether it's some deep belly breathing or a good stretch. And finally, when you're in bed, offer yourself a relaxation exercise like the one I'll guide you through now. Get in a comfy position. Roll your shoulders out, back and forward. (soothing music) Gently close your eyes. Take a long, slow, deep breath in through your nose and out through your mouth. One more, in and out. On this next one, let's hold the breath for a count of three after inhaling. In. Hold. Out. Now we're going to try what's called progressive muscle relaxation. We tend to store tension in our bodies so a technique like this is nice for releasing it and it leaves our bodies relaxed and ready to sleep. We'll isolate parts of the body one by one to tense them up and then relax them completely. But before we jump in, remember that all bodies are different, so only do what feels good to you. Feel free to modify as you need, replacing deep belly breaths for anything that may not be available to you. So let's start by bringing your attention to your feet. Stretch your toes out and hold it for a count of 10. One, two, three, four, five, six, seven, eight, nine, 10. Release. Move up to your legs. Point your feet, stretch your ankles and tense up all the muscles in your...


Duration8 min

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