Relaxation exercises before bed: 5 exercises to do in bed

Relaxation exercises before bed are simple techniques you can practise in bed to help calm your breathing, relax your muscles and quiet your mind. Well-known examples include 4-7-8 breathing, progressive muscle relaxation and body scans. Many people enjoy making them a regular part of their evening routine. However, they don't guarantee that you'll fall asleep faster: what works for one person may not work for another.

Relaxation exercises before bed can help you unwind, but they don't guarantee that you'll fall asleep faster.

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AI-generated image: a cosy bedroom with soft, warm lighting.

Why you sometimes struggle to unwind

Almost everyone has experienced lying awake despite feeling tired. Often, it's a combination of things: your mind is still busy processing the day, you've been looking at a screen late at night, or your bedroom is too warm, bright or noisy. The longer you lie awake, the more you start thinking about it. And that only makes falling asleep harder.

Relaxation exercises give your mind something to focus on instead of worrying. You don't need any equipment, and you can do them right in bed.

5 relaxation exercises you can do in bed

Don't try everything at once. Choose one exercise, practise it for a few evenings in a row and see how it feels. Something that seems unfamiliar at first often becomes easier with practice.

1. The 4-7-8 breathing technique

The 4-7-8 breathing technique involves inhaling, holding your breath and exhaling in a set rhythm. The method became widely known through American physician Andrew Weil.

1. Lie down and begin by gently breathing out through your mouth.
2. Breathe in through your nose while counting to 4.
3. Hold your breath while counting to 7.
4. Slowly breathe out through your mouth while counting to 8.
5. Repeat this four times.

Counting gives your mind something to focus on. If holding your breath feels uncomfortable, count a little faster: the ratio matters more than the speed. If you feel light-headed, stop and return to breathing normally. You may read online that this technique can make you fall asleep within a minute. However, this claim hasn't been scientifically established, so it's best not to expect immediate results.

2. Progressive muscle relaxation

Progressive muscle relaxation involves tensing one muscle group at a time for a few seconds before consciously releasing the tension. You work your way from your feet up to your head. The technique was developed in the last century by American physician Edmund Jacobson.

1. Start with your feet: curl your toes for about 5 seconds, then release.
2. Spend around 10 to 15 seconds noticing how the difference feels.
3. Continue with your calves, thighs, buttocks, abdomen, hands, arms, shoulders and finally your face.
4. Keep breathing calmly, even while tensing your muscles.

Don't tense your muscles so tightly that it hurts. If you have an injury or experience cramps in a particular area, simply skip that muscle group.

3. A body scan

A body scan is a mindfulness exercise in which you mentally move your attention through your body without trying to change anything. You simply notice what you feel: warmth, pressure from the mattress, tingling sensations or perhaps nothing at all.

Lie on your back, close your eyes and bring your attention to your toes. Slowly work your way upwards, through your legs and torso to your shoulders, arms and head. Does your mind wander? That's completely normal. Simply notice it and gently return your attention to the part of your body you were focusing on. If you find it difficult to do this on your own, you can try a guided body scan or sleep meditation, for example through an app or podcast.

4. Gentle stretching before bed

Gentle stretching can provide a peaceful transition between the day and bedtime. Keep the movements soft and relaxed: this isn't a workout.

• Child's pose: kneel down, lower your buttocks towards your heels, stretch your arms forward and rest your forehead on the mattress. Hold the position for five slow breaths.
• Knees to chest: lie on your back, bring both knees towards your chest and gently rock from side to side.
• Legs up the wall: lie on your back with your buttocks close to a wall and extend your legs upwards against it. Stay in this position for a few minutes.

If any position feels painful or uncomfortable, stop doing it.

5. Writing down your worries

Do you keep thinking about tomorrow or replaying things that happened during the day? Try writing them down. Put your thoughts in a notebook, along with what you plan to do about them tomorrow. Some people find it reassuring to know their worries have been 'parked' somewhere for the night.

Ideally, do this a little while before going to bed, perhaps at the table or on the sofa. If something else comes to mind while you're in bed, briefly jot it down in a notebook beside you and leave it there.

AI-generated image: bedside table with a notebook and soft ambient lighting.

What does research say about relaxation exercises and sleep?

Many people find relaxation exercises enjoyable, but research suggests they aren't the most important factor when dealing with long-term sleep problems. In 2024, JAMA Psychiatry published an analysis of 241 randomised studies involving more than 31,000 adults with chronic insomnia. The researchers examined which components of cognitive behavioural therapy for insomnia (CBT-I) contributed to better outcomes.

Maintaining consistent sleep schedules, using the bed only for sleeping and addressing worrying thoughts all contributed to better results. The researchers found no additional benefit from relaxation exercises. They could even have the opposite effect, although this finding was not statistically certain. The authors themselves emphasised that larger studies are needed.

The research focused on people receiving treatment for long-term sleep problems, rather than those who occasionally have trouble sleeping. If you enjoy a particular exercise, there's no reason to stop. However, if you notice that feeling pressured to relax actually makes you more restless, you're not alone. In that case, try the suggestions below.

What if you're still awake after 20 minutes?

If you've been lying awake for around 20 minutes and are starting to feel restless, get out of bed. Go to another room with dim lighting and do something calming, such as reading. Only return to bed when you begin to feel sleepy.

This helps prevent your bed from becoming associated with lying awake and worrying. In the meantime, try not to check the clock or your phone, as this often makes it even harder to fall asleep.

A calming evening routine: what to keep in mind

Following a consistent evening routine makes the transition to sleep easier for many people. Here are a few things to start with:

• Consistent sleep schedules. Try to wake up at roughly the same time every day, including weekends.
• Put screens away. Set aside your phone and laptop some time before bed, and preferably keep them out of the bedroom.
• A cool, dark and quiet bedroom. Blackout curtains or earplugs can help if your room is too bright or noisy.
• Be mindful of caffeine and alcohol. Coffee, energy drinks and cola later in the day can keep some people awake. Alcohol may initially make you feel sleepy, but it can disrupt your sleep later in the night.
• A regular bedtime ritual. For example, taking a shower, reading a few pages of a book and then trying one of the exercises above.

For many people, a cup of herbal tea is part of a relaxing evening ritual. Chamomile and lavender have traditionally been enjoyed as evening teas in various cultures. If you'd like to prepare your own herbal tea, you'll find a selection of traditional herbs at 24High.

Are you looking for natural support alongside relaxation exercises? Learn how to approach it mindfully and in moderation.

Read about responsible and mindful use »

AI-generated image: a cup of herbal tea on a bedside table next to a book]

When should you see a doctor?

Have you been sleeping poorly for several weeks, and is it affecting you during the day through tiredness, irritability or difficulty concentrating? If you’ve been sleeping badly for a few weeks and it affects your day, talk to your doctor. The NHS has more information on insomnia and what you can do yourself.

Frequently asked questions

Final thoughts

You can't force yourself to fall asleep. Think of these exercises as a gentle way to wind down at the end of the day, rather than a test you need to pass. Choose what feels right for you and give yourself a few evenings to settle into it.