5 Relaxation Techniques That Actually Help You Fall Asleep

You're exhausted. You've been looking forward to sleep all day. But the moment your head hits the pillow, your mind starts racing—reviewing the day, planning tomorrow, worrying about things beyond your control. Sound familiar?

The transition from wakefulness to sleep requires your nervous system to shift from sympathetic (fight-or-flight) mode to parasympathetic (rest-and-digest) mode. Relaxation techniques help facilitate this shift, calming your body and quieting your mind so sleep can happen naturally.

Here are five evidence-based techniques that actually work.

1 The 4-7-8 Breathing Technique

Developed by Dr. Andrew Weil and based on ancient pranayama breathing practices, the 4-7-8 technique acts as a natural tranquilizer for the nervous system. With practice, it can help you fall asleep in as little as 60 seconds.

How to Do It

1. Place the tip of your tongue against the ridge of tissue behind your upper front teeth and keep it there throughout the exercise
2. Exhale completely through your mouth, making a whoosh sound
3. Close your mouth and inhale quietly through your nose for a count of 4
4. Hold your breath for a count of 7
5. Exhale completely through your mouth, making a whoosh sound, for a count of 8
6. Repeat the cycle three more times for a total of four breaths

2 Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation works on a simple principle: when you tense a muscle and then release it, the muscle relaxes more deeply than before. By systematically working through muscle groups, you can release physical tension you may not even realize you're holding.

How to Do It

1. Lie comfortably in bed with your eyes closed
2. Starting with your feet, tense the muscles as tightly as you can for 5 seconds
3. Release the tension completely and notice the contrast for 10-20 seconds
4. Move up to your calves, then thighs, glutes, abdomen, chest, hands, arms, shoulders, neck, and face
5. After completing all muscle groups, lie still and enjoy the feeling of relaxation

The whole process takes about 10-15 minutes. Many people fall asleep before they even complete the full sequence.

3 Body Scan Meditation

Similar to PMR but without the tensing, body scan meditation involves systematically directing your attention to different parts of your body and simply observing what you feel—without judgment or trying to change anything.

How to Do It

1. Lie on your back with your arms at your sides and legs slightly apart
2. Take a few deep breaths to settle in
3. Bring your attention to the top of your head. Notice any sensations—tingling, warmth, pressure, or nothing at all
4. Slowly move your attention down through your face, neck, shoulders, arms, hands, chest, abdomen, hips, legs, and feet
5. Spend about 20-30 seconds on each area
6. If your mind wanders (it will), gently return your attention to where you left off

4 Visualization (Guided Imagery)

Visualization replaces anxiety-inducing thoughts with calming mental images. By engaging your imagination in a peaceful scenario, you distract your mind from worries while activating relaxation responses.

How to Do It

1. Close your eyes and take several slow, deep breaths
2. Imagine a place where you feel completely safe and relaxed—a beach, forest, mountain meadow, or cozy room
3. Engage all your senses: What do you see? What sounds are present? How does the air feel? Are there any scents?
4. Explore the scene slowly, noticing details
5. If worries intrude, acknowledge them briefly and return to your peaceful place

The key is making the visualization as vivid as possible. The more real it feels, the more effectively it engages your mind and displaces stressful thoughts.

5 The Military Method

Reportedly developed to help soldiers fall asleep in challenging conditions, the military method combines physical relaxation with mental clearing. With practice, it's said to help people fall asleep in two minutes.

How to Do It

1. Relax your entire face, including the muscles inside your mouth
2. Drop your shoulders to release tension, then relax your arms one at a time
3. Exhale, relaxing your chest
4. Relax your legs, starting with thighs and working down to your feet
5. Clear your mind for 10 seconds by imagining one of these scenarios:
   • Lying in a canoe on a calm lake with nothing but blue sky above you
   • Snuggled in a black velvet hammock in a completely dark room
   • Simply repeating "don't think, don't think, don't think" for 10 seconds

Making These Techniques Work for You

Practice During the Day

These techniques are skills that improve with practice. Try them during the day when you're not under pressure to fall asleep. This builds familiarity so they're more effective when you need them at night.

Start Before You're in Bed

Begin your relaxation practice during your wind-down routine, before you get into bed. This helps you arrive at sleep already relaxed, rather than trying to calm down after you're already lying awake.

Be Patient

If you've been struggling with sleep for a while, don't expect instant results. Give each technique a fair trial—at least a week or two—before deciding whether it works for you.

Combine Techniques

You don't have to choose just one. Many people find a combination works best—perhaps starting with 4-7-8 breathing, then moving into a body scan, with visualization as a backup if needed.

The Bottom Line

Racing thoughts and physical tension are two of the biggest barriers to falling asleep. These five techniques address both, helping you transition from the stress of the day to the calm of sleep. The best technique is the one you'll actually use consistently, so experiment until you find what works for your mind and body.

Remember: relaxation is a skill, and like any skill, it gets easier with practice. Give yourself grace as you learn, and trust that with time, these techniques will become second nature.