When aches build through the day, your muscles can stay tense even after you lie down. A busy mind often adds to it. A simple relaxation routine can help your body and mind let go together, so it’s easier to drift off.

Why relaxation helps

Sleep comes more easily when your body is calm. Relaxation techniques help switch on your body’s natural calming response, slowing your breathing and easing muscle tension. Sleep guidelines include relaxation as one of the approaches that can help people with sleep problems.

The routine

This takes about 10 minutes and works lying in bed or sitting comfortably beforehand.

1. Slow your breathing. Take a few slow breaths, letting each breath out be a little longer than the breath in.

2. Tense and release. Starting at your feet and working up, gently tense each area for about five seconds, then let it go completely for 10 to 15 seconds. Notice the difference between tension and release. You could move through:

• Feet and calves.
• Thighs and bottom.
• Stomach and lower back.
• Hands and arms.
• Shoulders and neck.
• Face and jaw.

3. Picture somewhere calm. Imagine a place you find peaceful, like a beach or a quiet garden. Notice the sounds, colours and temperature.

Adapting it for aches

If an area aches, you don’t need to tense it. Simply breathe out and let it soften, or skip it altogether. Tense other areas gently, at about half effort, rather than squeezing hard.

Making it a habit

Many people find relaxation gets easier and works better with practice. Doing it at the same point in your evening, like after your VIDA video, can help it become part of your wind-down.

Something to try this week

Each night this week, try the routine after your evening video or once you’re in bed. Notice how your body feels at the end.

What to take away

• Relaxation helps your body’s natural calming response.
• Slow breathing, tensing and releasing, and a calm image work well together.
• Skip or soften any area that aches.
• It gets easier with regular practice.

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