8 Steps to Relaxing your
Body and Mind

Nytol have worked together with UK experts in personal wellbeing, and Mind Gym contributors, ‘Behave Yourself’ to develop these simple steps and techniques to get people on their way to normal sleep patterns and 8 hours of pure sleep.

Work away the hustle and bustle of the muscle

Your muscles store tension in them and this can make us feel tight and stressed. A normal day can often feel like a marathon workout and yet we often forget to warm up or warm down from the day. Use muscle relaxation techniques to de-stress the body: simply tense up a part of your body and gently relax it again. Repeat the exercises 2 or 3 times. You can do this laying down or sitting comfortably in a chair.

8 steps to relaxing your body and mind

1. Start by sitting comfortably, with your feet on the floor and your spine straight against the back of the chair and your hands resting on your knees.
2. Gently take a deep breath in through your nose and slowly exhale through your mouth. Repeat this 3 times.
3. Scrunch up your eyes and cheeks to make a big toothy smile! Hold this before gently relaxing. Repeat 3 times to really drain that facial tension.
4. Push your shoulders up and tighten your neck muscles. Hold this for 3 seconds and then rotate your shoulders as you unwind.
5. Tightly clench both hands into fists and hold for 3 seconds. Then gently release the tension, by relaxing the muscles back to normal.
6. Tense both arms as if you are showing your muscles. Hold this again for 3 seconds and then gently relax your arms, letting go of the tension as you do so.
7. Tighten your thigh muscles and at the same time gently push down on the floor with your feet. Hold the muscle for 3 seconds before relaxing.
8. Scrunch up your toes and hold for 3 seconds. Gently rotate your feet at the ankles. Then release the tension and stretch your toes out again.

Nytol Herbal is a sleep aid designed to gently restore natural sleep patterns and encourage a good night's sleep. Each tablet contains natural active ingredients including; Hops, Dogwood Jamaica, Dry Extract of Wild Lettuce, Dry Extract of Passiflora and Dry Extract of Pulsatilla. It is available from Boots, Superdrug, major supermarkets and chemist's stores nationwide.

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