If you're having trouble falling asleep, try these 3 techniques: meditation, controlled breathing, and muscle relaxation. Improve your Sleep Quality and duration by reducing anxiety and pain with these easy-to-do methods.

First, Meditate: If you are new to meditation, use some apps to get acquainted with this most beautiful technique. The yoga Institute has created a science based meditation app called this panda, it has multiple meditation techniques for soothing your mind. It also has music and stories to lull you to sleep. You may follow this guided meditation if you are not ready to practice on your own. Brain waves and your sleep are closely interrelated, you can induce Delta brain waves that help you to sleep quickly and you can induce it through are by neural meditation section in the app.

Second, Breathe: If there is one thing that you can do easily in bed if you cannot go to sleep, it is controlling your breath. Slow rhythmic breath reduces your blood pressure and stimulates your parasympathetic nervous system to induce a peaceful State of Mind. The controlled breathing can also be done if you wake up middle of the night. Do not allow any other thoughts to enter your mind at that time let your mind constantly play with your breath.

Third, Tighten your Body and Let it Go: Sometimes when you lie down on your bed to go to sleep, you usually hold a lot of tension in your mind. This muscular tension is sometimes expressed in back or neck pain or any other pain. Here is a Letting Go technique to release that muscle stress. Lie down on your bed, close your eyes, roll your hands into Feast at the same time keep some distance between your both the legs, take a deep breath in and hold your breath simultaneously tighten your entire body, squeeze your eyes and experience the tightness of your muscles as you breathe out, let go and relax your muscles. Open your palms now, one by one relax each muscle of your body from the toes upwards right up to your head, finally stay in this relaxed position and keep your mind on the softness of your breath.

Common questions related to this article:

Q: How can I improve my sleep quality? A: You can improve your sleep quality by following a regular sleep routine, avoiding caffeine and alcohol close to bedtime, practicing relaxation techniques such as meditation or controlled breathing, and creating a comfortable sleep environment.

Q: What is diaphragmatic breathing? A: Diaphragmatic breathing, also known as belly breathing, is a technique in which you focus on breathing deeply into your diaphragm, rather than shallowly into your chest. This technique can help to relax your body and mind, making it easier to fall asleep.

Q: Is meditation effective for improving sleep? A: Yes, meditation can be effective for improving sleep. Research has shown that regular meditation practice can help to reduce anxiety, lower blood pressure, and improve overall sleep quality.

Q: What should I do if I can't fall asleep? A: If you are having trouble falling asleep, try practicing relaxation techniques such as meditation or controlled breathing. Avoid stimulating activities such as watching TV or scrolling through social media before bedtime. If the problem persists, you may want to consult with a healthcare professional to rule out any underlying medical conditions.

In conclusion, if you are having trouble falling asleep, there are several techniques you can try to improve your sleep quality. One technique is to meditate before bed, using an app like "This Panda" to guide you through the process. Another technique is to practice controlled breathing and diaphragmatic breathing, which can help to relax your mind and body. Additionally, you can try the "Letting Go" technique, which involves tightening and relaxing your muscles one by one to release tension. Finally, it is important to surrender your thoughts and worries to a higher power before going to sleep.