Another quality post,Neetu! Going through it itself gave me so much relaxation!!Thanks a lot!

How To Relax Before Going To Bed

How To Relax Before Going To Bed : Relaxation therapist Penny-Anne O'Donnell shows you how to get a good night's sleep by winding down before bed. Videojug explains the basics of how to relax before going to bed.Relaxation therapist Penny-Anne O'Donnell shows you how to get a good night's sleep by winding down before bed. Videojug explains the basics of how to relax before going to bed.

1.
Step 1: Switch off

Allow your mind time to switch off. Don't work right up to the moment you go to bed. Finish any work you're doing at least an hour before going to bed.
2.
Step 2: De-clutter your mind

Write a list of what you have achieved during the day, or tick off your achievements from a 'to do list'. These can be mundane, everyday tasks which are often the cause of most of our stress. Make a new 'to do' list of what you want to achieve tomorrow. A good way to de-clutter your mind is to write down your thoughts in a diary.
3.
Step 3: Throw away your tension

If you are worrying about something, write it down, stand back, and think about what you can realistically do. Write a possible solution down and then throw the piece of paper away and with it the associated tension.
4.
Step 4: Breathe

Correct breathing is the most effective, easiest relaxation technique, yet few people get it right and many believe it is just a matter of taking ‘deep breaths'. Place one hand on your chest and the other on your abdomen. As you breathe in, focus on pushing out your abdomen so your lower hand moves outwards. Try to make sure your other hand doesn't move, as your shoulders and chest shouldn't move up. As you exhale, allow your abdomen to move inwards while keeping your chest and shoulders still. Try to make the inhalation, exhalation and the pause in-between the same length.
5.
Step 5: Visualise

If you are still tense, try a positive visualisation exercise. This involves imagining a place where you feel happy and relaxed. It could be a real or fictional place, in the company of a certain person or on your own. Imagine the sights, sounds, smells and tastes you want to experience. Focus on the other people there, the clothes worn and the weather. The more detailed the impression, the more effective it will be.
6.
Step 6: Surroundings

Make sure your bedroom is well-ventilated but not drafty. To encourage your brain to associate going to bed with sleep, don't read in bed or have TVs, or computers in your bedroom.

Relax

All you need to know to begin undoing what stress has been doing to you is how to systematically relax all the muscles in your body. Here is how you do it.

Find a quiet place where you will not be disturbed for about 15 minutes. Dim the lights. Locate a comfortable chair in which you can sit straight up with your feet on the floor. Sit comfortably in the chair. Pay close attention to how you feel as you begin. Notice any stiffness or tightness. Are there any aches or pains? Do you feel tense, frustrated, or keyed up? Pay attention to how you feel now because you are going to become more relaxed, and you need a point of comparison.

First, we will review what to do and then we will experience the relaxation exercise. The systematic muscle relaxation procedure goes as follows.
While sitting quietly and comfortably, slowly inhale and exhale and close your eyes as you do so.

Bend your right hand back at the wrist and briefly hold the tension. Now relax.

Now do the same thing with the left hand. Hold the tension and now relax.

This time tighten both hands into fists and hold the tension. Feel it spread up the arms towards the elbows. Now relax.

Now bend both arms at the elbows and raise your hands up towards your shoulders. Tighten up the muscles in the biceps. Hold it. Now relax.

These three exercises have used the major muscles in the arms and started them relaxing. If you don’t move them around, they will continue to relax becoming more and more relaxed, and you can forget about them

Next, turn your attention to your face. For your forehead raise your eyebrows up a far as you can and hold the tension. Now relax.

For your eyes, squeeze the eyelids tightly together. Hold the tension. Now relax.

For your jaw you just bite down and clamp your teeth together. Feel the tension along the jaw. Now relax. These three exercises have started the face relaxing.

For your neck just bend your head forward as if trying to touch your chin to your chest. Feel the tension along the back of the neck and now relax.

For your shoulders just raise them up as high as you can and notice the tension. Now let them drop all at once and relax.

For your chest you do two things at once. Take a deep breath and hold it while at the same time trying to touch your shoulder blades together by pulling your arms back. Hold it. Now relax.

For your stomach you just pull in as if trying to touch your backbone with stomach. Now relax.

For your back you arch out and away from the chair, and you can feel tension along the spine. Now relax.

With your feet flat on the floor, press down and feel the tension spread up the back of the legs. Now relax.

For the right thigh raise your leg up on front of you and feel the tension build. Now relax.

Now do the same thing with the left leg and relax.

Finally, for your feet bend your toes up as if pointing towards the ceiling and feel the tension around the feet and ankles. Once again, relax

Great post Neetu! Thanks for sharing various ways to relax and de-stress your mind, a very sensitive and crucial issue while facing the daily humdrum of life nowadays. :) :)

Indeed, great posts on bursting stress! Thanks once again!

Thanks for the valuable information shared on stress relief techniques.Keep Sharing!!!

I wanted those good tips to relax . Thanks for sharing. This will be helpful to me.

Very excellent suggestions. Briefly, we need good sleep and a rest to body and mind. Our body and mind never rest completely. Life means activity and complete rest is nothing but death. even during sleep, our mind is at work, resulting in dreams. Besides involuntary motions of body never end.

We may relax by changing our body posture, walking after every hour, listening to music, light reading or chatting. Even changing an item of work gives relief. For example, if you are making calculations for some time and tired, you may change to another work requiring writing. This will also relax.

Oh...relaxation has also many ways!!Thanks Neetu for this information.

Wow Neetu.... This is very god information shared Neetu... :)

Thanks for very wonderful tips shared here. :) :) :)