Coaching practices for How to Relax Before Bed Insomnia

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Does this sound like the set of challenges you might be facing?

• I climb into bed exhausted but my body hasn’t gotten the message
• By bedtime I’m still buzzing from the day and I get into bed wired
• I’m lying in bed tired but still keyed up
• Every night before bed looks completely different depending on my mood
• I get into bed and my thoughts start racing in every direction, broad and scattered, and I can’t drop off

Practices that may help

1. Use relaxation training before bed
   Practice a structured relaxation technique to lower physiological arousal before sleep.
   CBT for Insomnia (CBT-I), Made Practical
2. Evening yoga routine for sleep
   A gentle 15-minute yoga sequence 30–60 minutes before bed lowers cortisol and core temperature to accelerate sleep onset.
   Yoga for Stress: What the Research Shows
3. Use 4-7-8 breathing as a sleep-onset ritual
   Four to eight cycles in bed before sleep reduces physiological arousal and supports the transition into sleep.
   4-7-8 Breathing, Made Practical
4. Anchor the wind-down with a consistent starting cue
   A repeated pre-sleep ritual — a specific tea, a book, a certain playlist — becomes a conditioned cue that induces sleepiness over time.
   The Wind-Down Routine: Engineering Your Path to Sleep
5. Pre-sleep trataka for insomnia and mind-calming
   A ten-minute trataka session in low light before bed draws scattered thoughts into a single point.
   Trataka: The Yoga Practice of Fixed-Gaze Meditation
6. Schedule a worry time earlier in the day
   Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.
   CBT for Insomnia (CBT-I), Made Practical
7. Use sleep hygiene as the foundation, not the cure
   Get the basics right (light, caffeine, temperature, schedule) but do not expect them alone to fix insomnia.
   CBT for Insomnia (CBT-I), Made Practical
8. Progressive muscle relaxation to lower physical arousal
   Systematically tense and release muscle groups from feet to head to lower the physiological arousal that blocks sleep onset.
   The Wind-Down Routine: Engineering Your Path to Sleep
9. Break the anxiety-about-sleep loop
   Interrupt the cycle where worrying about not sleeping becomes the main reason you can not sleep.
   Stimulus Control for Sleep
10. Set a restricted sleep window equal to your actual sleep time
    Limit time in bed to approximately your average actual sleep time — this is the restriction that starts the cure.
    Sleep Restriction Therapy

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