Relaxation Techniques That Can Help You Sleep Better

Relaxation techniques can help your body and mind settle down for sleep—or help you fall back asleep if you wake during the night. They’re simple, safe, and can be surprisingly effective when practiced regularly.

When we’re stressed or worried, our bodies stay alert. Heart rate, muscle tension, and racing thoughts can all keep us awake. Relaxation helps calm the nervous system, making it easier to drift off or return to sleep.

Here are a few techniques that many people find helpful:

  • Slow, deep breathing
    Try breathing in slowly for a count of 4, then out for a count of 6. Focus only on your breath. This can help slow your heart rate and relax your muscles.

  • Progressive muscle relaxation
    Starting with your feet and working your way up, gently tense and then relax each muscle group. This can help release tension and shift your focus away from worries.

  • Guided imagery
    Picture a peaceful scene in your mind—like a beach or forest. Imagine the sights, sounds, and smells. This can help distract from anxious thoughts.

Try a Short Relaxation Exercise
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Video: Try a Relaxation Technique to Help You Sleep Better

  • Body scan
    Pay attention to each part of your body, noticing sensations without judgment. This mindfulness technique can reduce restlessness and promote calm.

You don’t need to do them all—just try one or two to start. Practice during the day first, so it feels familiar when you use it at bedtime.

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