Sleep Better
Evidence-based techniques to unwind at night, reduce stress, and support better sleep. Breathing, grounding, and relaxation practices you can do at home.
Last reviewed: 2026-01-12
What this means
Difficulty falling asleep, staying asleep, or experiencing non-restorative sleep can significantly impact your daily life. These practices help prepare your body and mind for rest, creating conditions that support better sleep.
Sleep difficulties often involve both physical tension and mental activity. These techniques help address both aspects, creating conditions that support falling asleep, staying asleep, and experiencing more restorative rest.
Common experiences that may benefit from sleep support include:
- Difficulty falling asleep
- Waking frequently during the night
- Racing thoughts at bedtime
- Feeling tense or restless when trying to sleep
- Non-restorative sleep
How to choose a technique
- If you have trouble falling asleep: Choose breathing techniques or progressive muscle relaxation. They help activate your body's relaxation response and prepare you for sleep.
- If you wake up frequently: Choose body-based techniques that help you return to a relaxed state when you wake.
- If racing thoughts keep you awake: Choose cognitive or mindfulness techniques. They help quiet your mind and create distance from worried thoughts.
- If you feel tense or restless: Choose body-based relaxation techniques that help release physical tension.
This is guidance, not diagnosis. Individual experiences vary.
Breathing
Breathing techniques activate the parasympathetic nervous system, helping your body shift from alertness to relaxation and sleep readiness.
Body-based
These practices work with physical tension and help your body release into a state of relaxation conducive to sleep.
Progressive Muscle Relaxation
15-20 minutes
Systematically tense and release muscle groups to reduce physical tension and anxiety.
Yoga Nidra (NSDR)
10-45 minutes
A guided meditation practice that induces deep relaxation and can help process stored trauma. Also known as NSDR (Non-Sleep Deep Rest), this practice accelerates neuroplasticity and improves recovery after learning or stress.
Cognitive
These techniques help quiet racing thoughts and mental activity that can interfere with sleep.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.