Key points
- In many people with insomnia, body and mind stay on alert when it is time to sleep[4].
- The American guideline suggests relaxation on its own as an option (a conditional recommendation)[1].
- Within CBT-I, the large analyses find no specific effect from it[2][3].
- Sleep restriction and stimulus control are among the strongest components of CBT-I[2][5].
Why it helps to unwind before bed
Researchers describe a state of hyperarousal in many people with insomnia: body and mind stay switched on just when they should be winding down[4]. Relaxation techniques aim to bring down this physical and mental tension.
Three simple techniques
- Slow breathing. Sitting or lying down, breathe in gently through your nose, letting your belly rise, then breathe out slowly, a little longer than the in-breath. A few minutes is enough.
- Progressive muscle relaxation. One muscle group at a time (feet, calves, thighs, belly, hands, shoulders, face), tense for a few seconds, then let go, paying attention to the feeling of release.
- Body scan. With your eyes closed, move your attention slowly from your feet to your head, noticing the sensations without trying to change them.
Practise during the day
These techniques take learning. Practise first during the day, somewhere quiet, rather than expecting an instant effect on a night when you are sleeping badly: trying too hard to relax only adds more tension.
What the studies say
The American Academy of Sleep Medicine guideline suggests using relaxation on its own for chronic insomnia, with what is called a conditional recommendation: a likely benefit, but less solid than for full CBT-I, which has a strong recommendation[1].
The analyses comparing the components of CBT-I with one another find no specific effect from relaxation: neither the largest, covering 241 trials[2], nor another covering 80 studies[3]. The strongest components include sleep restriction and stimulus control[2][5].
What this means for you
If relaxation does you good, keep it in your evening routine. But if your insomnia has lasted for months, don't stop there: full CBT-I is the recommended first-line treatment[5].
With ReSomnia
ReSomnia offers step-by-step guided exercises, timed on screen: coherent breathing, progressive muscle relaxation, body scan and an exercise in stepping back from your thoughts. They support the CBT-I programme, without replacing it.