Having trouble falling asleep is a common experience. In fact, research suggests that almost a third of adults experience chronic insomnia, a sleep disorder characterized by persistent difficulties in falling or staying asleep. However, for those of us without insomnia, tossing and turning in bed after a stressful day can be a familiar experience.

Stress and anxiety are often to blame for sleep issues. During periods of tension, the body activates its natural stress response, beginning with a cascade of hormones that make us feel more alert and trigger additional physiological changes. Our breathing becomes more quick and shallow, our heart rate and blood pressure increases, and our digestion slows.

When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep. Fortunately, research has shown that there is a way we can turn off the stress response. By activating another natural process, called the relaxation response, we can calm the mind, relax the body, and help ourselves drift off to sleep naturally.

Relaxation Exercises to Help Fall Asleep

There are countless ways to activate our body’s relaxation response, but the goal is always the same. These exercises lower one’s heart rate and blood pressure, slow and deepen breathing, and create an increased sense of well-being. Research has shown that these changes help us fall asleep, demonstrating that relaxation techniques can help reduce the symptoms.

Tips for Trying Relaxation Exercises

Before you try relaxation exercises to help you fall asleep, here are some helpful tips to keep in mind.

• While these exercises can be helpful tools on their own, they may be more effective when combined with other improvements to your sleep hygiene, such as maintaining a consistent sleep schedule and cultivating daytime habits that promote sleep.
• Just like learning any new skill, relaxation exercises take practice. Repetitive and ongoing use of relaxation exercises is usually more effective than one-time or short-term use.
• While it’s tempting to look for the best and most effective relaxation techniques, what’s most important is to find what works for you. That may take some experimenting, so if one exercise doesn’t work, just try another.

While these exercises are safe for most people, others may benefit from talking to their doctors before trying these techniques. This is particularly important for those with epilepsy, psychiatric conditions, or a history of trauma.

Breathing Exercises

Taking slow, deep breaths is one of the easiest and most basic ways to engage your body’s natural relaxation response. If you find yourself lying awake in bed, start by taking 10 deep breaths. This alone can begin to slow the breath and create a sense of calm. If you’re looking for other breathing exercises, here are a few to try.

Diaphragmatic Breathing

Diaphragmatic breathing (also called belly breathing) engages the large muscle at the base of the lungs. Not only can this exercise reduce stress and increase relaxation, it can also strengthen the diaphragm and increase the efficiency of our breathing. Here’s how to try diaphragmatic breathing:

1. While lying down, place one hand on your upper chest and the other hand at the top of your belly, right below your rib cage. Your hands will help to make sure that you’re only breathing through your belly during this exercise.
2. Breathe in through the nose so your belly pushes against your hand. Your other hand and your chest should remain as still as possible.
3. While continuing to keep your chest still, tighten your stomach muscles and exhale through pursed lips (the way you might hold your lips when you whistle).
4. Repeat this process.

Because many of us aren’t used to engaging our diaphragm when we breathe, this exercise may take some practice. Try starting with just a few minutes of diaphragmatic breathing when you get into bed, then gradually increase the time to maximise benefits.

4-7-8 Breathing

This slightly more advanced breathing technique helps control the speed of your breath. This may not be the best option if you’re uncomfortable holding your breath, but it’s generally considered safe and easy. Here’s how it works:

1. Place the tip of your tongue on the roof of your mouth, right behind your front teeth (you’ll keep it here for the entire exercise).
2. Inhale through your nose for 4 seconds.
3. Hold your breath for a count of 7 seconds.
4. Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Just like other breathing exercises, start with practicing this technique for a few minutes before bed. As you get used to the pace, feel free to increase the time you spend practicing 4-7-8 breathing.

Visualization Exercises

Another way to engage the body’s natural relaxation response is to use visualization exercises. These techniques rely on using mental images to create a sense of well-being in the body, which can reduce stress and help you fall asleep.

Body Scan

Body scans are a type of meditation that feature a slow, focused attention to different parts of the body. Once you’re lying comfortably in bed, try these steps for a relaxing body scan:

1. Start by taking a few deep breaths, perhaps trying diaphragmatic or 4-7-8 breathing, to get your body into a relaxed state.
2. Bring your attention to your feet, noticing any sensations in your toes and if you’re holding any tension in this part of the body.
3. If you notice discomfort here, acknowledge it and try to let go of any thoughts of stories you have. Visualize the tension leaving the body through the breath.
4. When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts or stories, and visualizing the tension leaving through your breath.
5. Methodically move your attention to each part of your body, one-by one, moving from your feet to your forehead until you’ve scanned your entire body.

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