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Reclaim your zzz’s: Relaxation techniques for when you can’t sleep

Reclaim your zzz’s: Relaxation techniques for when you can’t sleep

Are you tired of being, well, tired? Give planned relaxation activities a try. After all, chilling with a movie on TV doesn’t quite hit the relaxation sweet spot like taking a well-deserved, full-on breather does. We’re diving into the wonderful world of relaxation techniques designed to help you catch those elusive zzz’s. So, grab a cup of chamomile tea, snuggle up with your Meelu pillow, and let the relaxing begin!

What’s keeping you awake?

First things first, let’s discuss the elephant in the room—or rather, the bed. Insomnia is a common problem, and we’ve all wrestled with it at some point. But why does it happen? Stress, anxiety, poor sleep hygiene—there are countless reasons. To combat these issues, finding a state of relaxation is key. Read our guide on a combination of relaxation techniques and the perfect sleep products from Meelu.

Enter the Meelu world

Before we jump into the relaxation techniques, let’s take a moment to introduce you to the Meelu brand. With over 25 years of experience in foam mattresses, Meelu has become a trusted name in the sleep industry. Our products are designed based on extensive sleep science research, ensuring you get only the best.

With a 10-year plus warranty, free delivery within South Africa, and a zip-and-wash removable cover, Meelu mattresses are the epitome of comfort and convenience. And the best part? It comes in a box!

You may also be interested in: Unboxing undeniable comfort: how we fit a mattress in a box

Relaxation techniques to help you sleep better

Now, let’s dive into those relaxation techniques.

  1. Deep breathing
  2. Progressive muscle relaxation
  3. Visualisation 
  4. Mindfulness meditation
A white male lying in bed, relaxing with his eyes closed and hands behind his head

1. Deep breathing

Deep breathing helps slow your heart rate and lower your blood pressure. Here are two effective deep breathing techniques you can try:

Diaphragmatic breathing: This technique, also known as belly breathing, engages the large muscle at the base of your lungs. 

  • While lying down on your Meelu mattress, place one hand on your upper chest and the other hand at the top of your belly, right below your rib cage. This hand placement will help ensure that you’re only breathing through your belly during this exercise.
  • Inhale through your nose, allowing your abdomen to fill with air and press against your hand, while your chest and the other hand maintain their stillness.
  • While continuing to keep your chest still, tighten your stomach muscles and exhale through pursed lips (like you’re whistling).
  • Repeat this process. This exercise may take some practice as many of us aren’t used to engaging our diaphragm when we breathe. 

4-7-8 breathing: This more advanced technique helps control the speed of your breath. 

  • Place the tip of your tongue on the roof of your mouth, right behind your front teeth (keep it here for the entire exercise).
  • Inhale through your nose for 4 seconds.
  • Hold your breath for a count of 7 seconds.
  • Exhale through your mouth for 8 seconds, making a natural sound like you’re blowing out a candle.

2. Progressive muscle relaxation

Start by tensing and then releasing each muscle group, from your toes to your head. As you release the tension, you’ll start to feel your body sinking into the plush comfort of your Meelu mattress.

A young African woman laying on her bed, alongside a large brown teddy bear, as she holds a notebook against her chest and closes her eyes

3. Visualisation

Picture yourself in a peaceful setting—a sunlit meadow, a serene beach, a tranquil forest. Feel the warmth of the sun, hear the rustle of the leaves, smell the sea breeze, and before you know it, you’ll be drifting off to sleep.

4. Mindfulness meditation

Focus on the present moment. Notice how the memory foam chips in your Meelu pillow adjust to your head, how the fabric feels against your skin, and the rhythm of your breathing. Let any distracting thoughts just float away.

You may also be interested in: Sleep better with a sleep journal by your side

Tips from the Meelu sleep experts

  • These relaxation techniques are like the secret ingredients in a sleep recipe. They work wonders on their own, but when you mix them up with other sleep hygiene improvements, you’re in for a treat. Keeping a consistent sleep schedule and fostering daytime habits that promote sleep are like the cherries on top.
  • Remember, these relaxation techniques are a new skill, and as with any new skill, practice makes perfect. Consistency is key here.
  • And finally, while the allure of the “best” and “most effective” techniques is tempting, what’s important is what works for you. This journey is all about finding your perfect fit, so don’t be afraid to experiment. If one technique doesn’t make the cut, simply move on to the next one.
A landscape photograph of the setting sun, pictured with a moon and lights from the houses below

Unlock your dreamland

Sleep is not a luxury; it’s a necessity. And yet, good sleep seems to elude so many of us. But with the right relaxation techniques and the perfect sleep companions from Meelu, reclaiming your zzz’s is no longer a distant dream. It’s a reality waiting to happen.

Need more sleep tips? Our sleep experts are just a Facebook and Instagram visit away.