Avoid sleep disorders with relaxation exercises

Avoid sleep disorders with relaxation exercises

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Stress reliever methods for sleepless nights

Sleep disorders are a common complaint that can have a significant impact on the health of those affected. Stress often plays a major role in sleep disorders. Here simple stress relief techniques can help you overcome sleep disorders, reports Dr. Luis F. Buenaver from the renowned Johns Hopkins University in a current press release.

According to the sleep expert, 44 percent of adults in a US national survey said they had slept at least once in the past month due to stress. Special relaxation techniques that relieve stress and promote restful sleep could help here. The exercises can also be carried out independently at home after brief instructions.

Close relationship between stress and sleep

"Stress and sleepless nights are closely related," explains Dr. Buenaver. A real vicious circle could be set in motion when worries and difficult situations in life lead to more stress hormones being released in the body than usual. This affects sleep and a bad night's sleep also increases the level of stress hormones. “These hormones may never be completely broken down. It's like running an engine in fifth gear all the time, ”said Johns Hopkins University sleep expert. If stress reactions are triggered frequently, the body never returns to its starting point.

Use stress reduction techniques

This vicious circle can be broken through targeted stress relief techniques, says Dr. Buenaver continues. For example, yoga, tai chi and meditation are helpful techniques for reducing stress, which can also help with sleep disorders. Much can already be achieved through breathing. If you turn back and forth in the evening in the evening, you should instead pause briefly, sit or lie quietly, close your eyes and slowly inhale and exhale for about five minutes, the expert advises. You concentrate on breathing and should try to use so-called abdominal breathing.

Progressive muscle relaxation against stress

Another from Dr. Buenaver's recommended method is progressive muscle relaxation. Here, too, a comfortable sitting or lying position should be taken and there are some deep breaths in preparation for the actual exercises. With these, muscle groups are then tensed in a targeted manner and released again. The tension is held when inhaling and released when exhaling. “Start with the muscles in your head, neck and face. Move down to your shoulders, hands and arms, back, stomach, buttocks, thighs, calves and feet, ”says Dr. This exercise can be repeated several times.

Switch on the body's relaxation reaction

"Activities that activate the body's natural relaxation response feel good (...) and studies have shown that they improve sleep," reports Dr. Appropriate activities reduce the release of the stress hormones cortisol and adrenaline and slow the heart rate and breathing. "Your body and mind calm down," continued the sleep expert. This can be very effective against sleep disorders. (Fp)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Dipl. Geogr. Fabian Peters


  • Johns Hopkins Medicine: Sleepless Nights? Try Stress Relief Techniques (accessed October 14, 2019),

Video: Guided Meditation: Relieve Anxiety, Clear Negativity, Release Worry. (May 2022).