Relaxation exercises for falling asleep
A tense body and racing thoughts keep you awake even when you're tired. Relaxation practised regularly helps your body move into a resting state, and it's also part of non-drug treatment for insomnia. This guide teaches five exercises so you can choose the one that suits you best.
You will need
- A quiet place
- Headphones or a speaker for guided recordings
- 10–15 minutes a day for practice
- Relaxation recordings from Mielenterveystalo or Terveyskylä
Steps
Practise during the day first
Learn the exercises first during the day or early evening, when you're not trying to fall asleep. A new skill works better at night once it's familiar.
Slow your breathing
Try progressive muscle relaxation
Do a body scan
Use a calming image
Shuffle your thoughts
Choose one and stick with it
Remember the goal
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