Combine relaxation techniques with CBT-I principles

What to Do

Integrate one or more relaxation practices into your pre-sleep routine: progressive muscle relaxation (PMR), diaphragmatic breathing (4-7-8 pattern), or body scan meditation. Practice nightly for 10-15 minutes.

Why It Works

Relaxation training is a standard CBT-I component that reduces physiological arousal. PMR teaches the body to recognize and release tension; diaphragmatic breathing activates the parasympathetic nervous system; body scans shift attention away from racing thoughts. These techniques reduce both somatic and cognitive hyperarousal.

Tips

• The 4-7-8 breathing pattern (inhale 4 seconds, hold 7, exhale 8) is a simple starting point
• Free guided sessions are available on apps like Insight Timer and YouTube
• Effectiveness increases with daily repetition — the body learns to associate the practice with sleep readiness
• Choose whichever technique feels most natural; forced relaxation is counterproductive