5 Tips for Improving Sleep

Sleep is vital for mental health. It regulates mood, lowers stress, and boosts emotional resilience. Good sleep also supports memory, decision-making, and prevents burnout. Think of it as daily maintenance for your mind, keeping you clear, calm, and strong.

Practice stress relief techniques before stress hits. Just like training for a skill, using tools like deep breathing or grounding regularly makes them easier to use when you need them most. The more you practice now, the more natural and effective they’ll be in high-stress moments.

Progressive muscle relaxation (PMR) and jaw/mouth awareness

Jaw, Tongue & Body Relaxation Tips for Better Sleep

1. Unclench Your Jaw
   
   Throughout the day and especially at night, tension often builds up in your jaw without you realizing it. Consciously allow your jaw to hang loosely or slightly part your lips to relieve pressure.
   
   

2. Drop Your Tongue from the Roof of Your Mouth
   
   Many people hold their tongue pressed to the roof of their mouth, this is a sign of stress. Gently let it fall to the floor of your mouth to signal relaxation to your nervous system.
   

3. Relax Your Shoulders Downward
   
   Roll your shoulders back and let them fall away from your ears. This helps release tension in the neck and upper back that builds up from stress or bad posture.
   
   

4. Use Progressive Muscle Relaxation (PMR)

   
   Starting from your toes and moving upward, tense each muscle group for 5 seconds, then fully release. For example: curl your toes, hold, release—then move to your calves, thighs, etc., ending with your facial muscles.
   
   

5. Pair with Deep Breathing
   
   Inhale slowly through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 6 - 8 seconds. Combine this with your muscle relaxation to maximize the calming effect.
   

This technique helps shift your body from the “fight-or-flight” mode into “rest-and-digest” mode, essential for quality sleep.

Guided Sleep Relaxation (5-7Mins)

1. Grounding the Body
Close your eyes.
Take a deep breath in through your nose… hold for 2 seconds…
And exhale slowly through your mouth.
Let your body begin to settle into the bed beneath you.
Feel the weight of your head, your shoulders, your hips… sinking deeper into the mattress.

2. Release the Jaw & Tongue
Gently bring your attention to your face.
Let your jaw unclench. Soften the space between your teeth.
Let your tongue fall from the roof of your mouth and rest gently at the bottom.
Relax the muscles around your eyes and forehead.
Let your entire face melt into softness.

3. Shoulder & Neck Release
Now bring your awareness to your shoulders.
Are they creeping up toward your ears? Let them drop.
Feel gravity pulling them gently downward.
Soften the back of your neck.
Imagine tension melting off like warm wax.

4. Progressive Body Scan
We’ll now move through your body slowly, inviting each part to relax.

• Focus on your feet. Wiggle your toes slightly, then let them go still and heavy.

• Move to your calves. Release any tightness. Let them fully relax.

• Now your thighs. Feel their weight as they sink deeper into the bed.

• Bring your awareness to your stomach and chest. Allow the breath to flow gently. Don’t force it, just notice.

• Relax your arms, your hands, and each fingertip. Let everything feel soft and supported.
  
  

5. Breath & Calm
Now bring your full attention to your breath.
Inhale slowly through your nose, 1… 2… 3… 4
Hold, 1… 2
Exhale gently through your mouth, 1… 2… 3… 4… 5… 6
Do this a few more times, and with each breath out, imagine stress leaving your body.

6. Peaceful Ending
If your mind drifts, that’s okay. Just bring your attention back to your breath or your body.
You are safe.
You are cared for.
You are allowed to rest.
Let go.
Sleep will come.