ESPIf you have trouble falling asleep or your mind won't slow down at bedtime, these simple, evidence-based exercises can help relax your body and calm your mind. Try one or combine several to create a relaxing bedtime routine.
4-7-8 BREATHING
This breathing technique helps reduce stress and promote relaxation.
• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• Repeat 4 to 8 times.
PROGRESSIVE MUSCLE RELAXATION
This exercise helps release physical tension that can keep you awake.
Starting with your feet and working your way up to your head:
• Tighten each muscle group for 5 seconds.
• Release for 10 to 15 seconds.
• Notice how relaxed each area feels before moving to the next.
Work through your: feet, calves, thighs, hips, abdomen, hands, arms, shoulders, face.
BODY SCAN MEDITATION
This mindfulness exercise encourages your body and mind to relax naturally.
Beginning at your toes:
• Focus your attention on each part of your body.
• Simply notice how it feels without trying to change anything.
• Slowly move your awareness upward until you reach the top of your head.
A SIMPLE 10-MINUTE BEDTIME ROUTINE
Try this relaxing routine before bed:
• 2 minutes of belly breathing.
• 4 minutes of progressive muscle relaxation.
• 4 minutes of visualization or a body scan meditation.
Practicing this routine consistently can help train your body to wind down and prepare for restful sleep.
