Sleep · Brain health technique
Relaxation therapies
Evidence grade: Context Dependent
A group of methods, including mindfulness, progressive muscle relaxation, guided imagery, or breathing techniques, aimed at lowering physiological arousal before or during sleep.
- Practice
- Sleep
- Principle
- Restoration
- Tactic
- Clinical Therapy
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Relaxation therapies
Practice relaxation daily or as part of a pre-bed routine. Try slow breathing (4-7-8 pattern), mindfulness meditation, or guided relaxation audio for 10–20 minutes. Consistency and comfort with the method matter more than type. Combine with good sleep hygiene (light, temperature, routine) for maximal benefit.
The evidence behind Relaxation therapies
Meta-analyses show relaxation therapies improve sleep onset and quality, particularly in people with insomnia, anxiety, or chronic pain. Mechanism: activation of the parasympathetic nervous system lowers heart rate and cortisol, facilitating the transition to sleep. Evidence strong for stress-related insomnia, modest in already good sleepers.
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