Use relaxation training before bed

Practice a structured relaxation technique to lower physiological arousal before sleep.

Why it works

A key perpetuating factor of insomnia is elevated physiological arousal at bedtime — higher heart rate, muscle tension, and cortisol. Relaxation techniques (progressive muscle relaxation, diaphragmatic breathing, imagery) directly target this, activating the parasympathetic nervous system and creating the low-arousal state that sleep onset requires.

How to do it

1. Choose one technique (progressive muscle relaxation, 4-7-8 breathing, or guided imagery) and practice it nightly for at least two weeks.
2. Practice in a chair or on the floor before getting into bed, so the bed remains a sleep cue.
3. Treat early sessions as skill practice, not sleep medicine — the benefit builds with repetition.

Evidence

Relaxation training has RCT support as a component of CBT-I, and progressive muscle relaxation in particular has been studied as a standalone insomnia intervention with positive results. (rct)

Effect sizes for relaxation alone are smaller than for sleep restriction or combined CBT-I; it is most powerful as one component of the full protocol.

Sources

• Morin et al. (1994), meta-analysis of nonpharmacological treatments for insomnia, JAMA

Common mistake

Practicing relaxation in bed, which risks turning it into another wakefulness activity in the place that should be reserved only for sleep.