How to Relax and Improve Sleep: A Guide from a Clinical Psychologist

Insomnia and anxiety often go hand-in-hand, but the good news is that relaxation techniques can be incredibly effective in helping you calm your mind, reduce stress, and improve your sleep. Whether you're new to these practices or looking to expand your toolkit, here’s a guide to some of the most effective strategies—and how to make them work for you.

1. Deep Breathing

How it works: Deep breathing activates your parasympathetic nervous system, which calms your body and reduces the stress response.

How to do it:

• Sit or lie in a comfortable position.

• Place one hand on your chest and the other on your stomach.

• Inhale slowly through your nose, feeling your stomach rise.

• Exhale slowly through your mouth, feeling your stomach fall.

• Try the 4-7-8 breathing method, which is known to promote relaxation.

For more information on the benefits of deep breathing, check out this scholarly article.

2. Progressive Muscle Relaxation (PMR)

How it works: PMR involves tensing and releasing different muscle groups, helping you identify and release tension you may not realize you're holding.

How to do it:

• Start with your toes. Tense the muscles for 5 seconds, then relax for 30 seconds.

• Move slowly up your body, targeting your feet, calves, thighs, stomach, chest, arms, and face.

• Pay attention to the contrast between tension and relaxation in each muscle group.

You can follow this 5-minute guided PMR video to help guide your practice. If you're interested in the science behind PMR, read this article on its benefits.

3. Body Scan Meditation

How it works: This mindfulness practice increases your awareness of your body, helping you notice and release tension without judgment.

How to do it:

• Lie down comfortably and close your eyes.

• Begin at your toes, focusing on any sensations you feel.

• Slowly move your attention up through your legs, torso, arms, and head.

• Observe sensations like tightness, tingling, or warmth without trying to change them.

For a helpful guide, try this body scan relaxation video. Research also shows that combining deep breathing and body scan meditation can improve sleep quality—learn more in this scholarly article.

4. Visualization

How it works: Visualization allows you to mentally escape to a calming environment, which helps ease your mind and reduce anxiety.

How to do it:

• Close your eyes and imagine a place that feels peaceful, like a beach or forest.

• Engage all your senses: What do you see? Hear? Smell? Feel?

• Immerse yourself fully in the scene, allowing it to wash away tension.

If you're new to visualization, this guided imagery video is a great place to start. Additionally, studies highlight the effectiveness of guided imagery in relaxation—check out this article to learn more.

5. Mindfulness Meditation

How it works: Mindfulness encourages you to focus on the present moment, breaking the cycle of worry about the future or regrets about the past.

How to do it:

• Sit or lie in a comfortable position.

• Focus on your breath as it flows in and out.

• When your mind wanders (and it will), gently bring it back to your breath.

• You can also focus on other sensations, like sounds or feelings in your body.

For a simple introduction, try this 10-minute guided mindfulness meditation. If you want to explore the differences between mindfulness and relaxation techniques, this scholarly article provides valuable insights.

Additional Tips for Success

• Consistency is key: Practice relaxation techniques daily, even when you’re not feeling anxious. This will help you develop a strong relaxation response over time.

• Start small: Begin with just a few minutes per day and gradually increase the duration.

• Be patient: It takes time to learn these techniques and experience their full benefits. Don’t get discouraged if they don’t work perfectly right away.

• Experiment: Try different techniques to see which ones resonate most with you.

If you’re struggling with insomnia or anxiety, these techniques can be a great place to start. For additional support, you might consider guided versions of these exercises through apps like Calm or Headspace, or work with a therapist to develop a personalized relaxation plan.

Wishing you restful nights ahead!