Full Relaxing Before Sleep

After a long day of visual activity, your eyes deserve a break. This "Full Relaxing Before Sleep" session is designed to release tension, improve circulation, and calm your visual system before you sleep.

1. Focus Near and Far

This exercise helps relax the ciliary muscles that control focus, preventing them from locking up after staring at screens.

Instructions:

1. Focus on your finger held a few inches from your face.
2. Shift your focus to a distant object.
3. Hold for a few seconds, then return to your finger.
4. Repeat rhythmically.

2. Infinity (Figure Eight)

Tracing the infinity sign promotes flexibility and smooth eye movements, releasing tightness.

Instructions:

1. Imagine a sideways figure 8 in front of you.
2. Trace it with your eyes, keeping your head still.
3. Move slowly and smoothly.
4. Switch directions halfway through.

3. Slow Blinking

Rehydrate your eyes and reset your blink rate, which often slows down during the day.

Instructions:

1. Close your eyes gently but fully.
2. Pause for a moment.
3. Open them slowly.
4. Repeat to moisten the eyes and relax the lids.

4. Head and Eyes Simultaneous Tilting

This exercise coordinates eye and head movements, helping to relax the neck and improve vestibulo-ocular stability.

Instructions:

1. Tilt your head to one side while simultaneously looking in that direction.
2. Return to center.
3. Tilt to the other side.
4. Keep the movement fluid and relaxed.

5. Head and Eyes Simultaneous Turns

Similar to tilting, this releases neck tension and improves coordination.

Instructions:

1. Turn your head to the right while looking right.
2. Return to center.
3. Turn to the left while looking left.
4. Move smoothly without jerking.

6. Downward Face Circle with Closed Eyes

A deeply relaxing movement that combines gravity with gentle eye rotation.

Instructions:

1. Close your eyes.
2. Tilt your head gently downwards.
3. Slowly roll your eyes in a circle behind your closed lids.
4. Reverse direction after a few rotations.

7. Dynamic Blinking

A faster blinking exercise to stimulate tear production and wake up the eye muscles slightly before final relaxation.

Instructions:

1. Blink your eyes rapidly but lightly.
2. Do not squeeze them shut.
3. Continue for a short burst to stimulate circulation.