How to Use Relaxation Techniques to Optimize Your Sleep?

That feeling of tossing and turning in your bed when you want to sleep is so frustrating. Right? You are not alone, as thousands and thousands of people struggle to sleep. It is not just frustration, but your nervous system struggling to shift from alert mode to rest mode. The transition between these states is regulated by the autonomic nervous system (ANS), specifically the parasympathetic nervous system, which triggers the body’s natural relaxation responses. 

When this shift is blocked, whether by stress, excessive screen time, or simply poor sleeping patterns, then sleep is nowhere to be found. Luckily, neuroscience can support this transition by incorporating a few science-backed solutions and tech wearables designed to signal to your body that it’s time to wind down and slide into zzz. Read on to learn how to fix it. 

Sleep Better By Following These 3 Simple Ways 

1. Post-Dinner Sleep Session

Using a post-dinner sleep session with mental health wearables like InnerGize is a great start. It offers non-invasive vagus nerve stimulation (nVNS) and is effective in enhancing the body’s relaxation response naturally. This is done by promoting parasympathetic activation and reducing the overactive sympathetic nervous system, which lowers heart rate, reduces anxiety, and improves sleep quality by helping your nervous system transition more smoothly into rest.

2. Journaling Before Bed

Journaling has long been shown to improve emotional regulation by reducing rumination and lowering cortisol levels. Writing about your thoughts or gratitude can help offload emotional stress, making it easier for the brain to wind down for a restful sleep, as your brain is not loaded anymore. This is particularly effective for people with sleep anxiety, as it quiets overactive thoughts that might otherwise keep them awake. InnerGize offers journaling prompts to help you out!

3. Minimize Distractions & Screen Time

It is best to avoid screens at least 30-60 minutes before bed. Blue light suppresses melatonin production, and this hormone is responsible for regulating sleep-wake cycles. Instead, engage in relaxing activities such as reading a physical book, journaling, or practicing deep breathing exercises to signal to your body that it's time to go to sleep. 

By combining these three techniques, you will definitely set your body up for better, more restorative sleep rather than overthinking and losing out on your precious sleep.