Practice Relaxation Techniques
Relaxation techniques such as practicing deep breathing and engaging in meditation or prayer could enable patients to fall asleep quickly. The 4-7-8 breathing technique is ideal for encouraging sleep. To try it, start with the lips gently parted. Exhale loudly and completely, and press the lips together before silently inhaling through the nose for four seconds. After holding the breath for seven seconds, exhale loudly for four to eight seconds. Beginners should repeat this exercise four times, and those who are more advanced could repeat it up to eight times. Patients may also want to engage in tai chi, yoga, or massage before bedtime, and many individuals find aromatherapy to be particularly soothing. Lavender scent helps to promote a sense of calm and sleep. It is beneficial to experiment with several different techniques to design a personalized pre-sleep ritual, and patients typically find a combination of techniques works best. Relaxation techniques take time to implement, and patients may want to try a particular activity for several weeks to evaluate its benefits. If these techniques do not work after several weeks, individuals could consider receiving training in biofeedback.