How can I relax before sleeping? - Sleep experts - Dreem

How can I relax before sleeping?

2min reading

Many people consider that the time between which they go to bed and the moment when they fall asleep is too long. Once we lie down, our mind is unsettled, we ruminate, thoughts pile up, multiply, and sleep comes slowly. It is initial insomnia. Discover now how breathing exercises can help you fall asleep!

The creation of dedicated audio programs and breathing exercises

To reduce the sleep onset time, Dreem has used years of sleep research to create dedicated audio programs that will help you relax and fall asleep quicker. These features are all available through the application Dreem (iOS and Android) that you can download to program your headband and will be regularly updated to provide you with the most optimal experience.

Among the features of help with sleep onset, Dreem offers to be with you through different breathing exercises.

Breathing exercises are known to promote relaxation and help us to let go.

Focusing on your breathing and its rhythm

We offer two features that will help you to become aware of your breathing and focus more on its rhythm. They aim at soothing you and leading you to sleep. These functionalities are based on conscious feedback methods of biological parameters, here breathing.

The Dreem headband contains, in addition to EEG sensors, a 3D accelerometer, which captures the micro-movements of your head caused by breathing, and a micro-sensor (pulse oximeter) that measures the oxygen concentration in the blood. Thanks to these two measurements, it is able to estimate your respiratory rate in real time.

falling asleep faster relaxing sounds

What do the breathing techniques consist of?

From there, two possibilities are available to you:

A free breathing feature (Flow)
It will produce sounds of the same frequency as your breath, transmitted by bone conduction. By making your breathing audible, Dreem will allow you to focus exclusively on it, evacuating distracting thoughts. You will naturally tend to regulate your respiratory rhythm, and to amplify it, two actions that have the effect of facilitating relaxation.

Guided breathing feature (Air).
Here, starting from your respiratory rate, sound indicators will help you gradually slow down your breath to bring you to a target frequency, favorable to falling asleep.

Used regularly, this feature will gradually associate with falling asleep. You will have to find it easier to practice these exercises of breathing and thus the time it takes you to fall asleep will be reduced little by little.

Discover the other sleep-assisting features offered by Dreem:

Relaxing sounds

Guided Meditations

“Cognition” function limiting rumination.

 

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