Flingpord

  Activities that switch on the bodys natural relaxation response feel great, Buenaver says. And they have been proven by research to improve sleep. They help by reducing the release of the stress hormones cortisol and adrenaline and by slowing your heart rate and breathing. Your body and mind calm down. Yoga, tai chi and meditation are helpful stress relief techniques. So are these two simple exercises that Buenaver recommends to patients who are struggling with sleepless nights. Gentle breathing: In a quiet place, sit or lie down in a comfortable position. It may help to close your eyes. Breathe slowly in and out for about five minutes. As you inhale, breathe down into your belly. Focus on your breath. If youd like, repeat to yourself, Breathing in I am calm, breathing out I am coping. Progressive muscle relaxation: In a quiet place, sit or lie down in a comfortable position. Take a few gentle breaths, in and out. Begin tensing groups of muscles one at a time as you breathe. Hold...