Quick answer: To lull your body to sleep, sit on the edge of your bed with the lights low, relax your muscles one group at a time from your face down to your legs, breathe slowly and deeply, then picture a calm scene such as drifting in a boat or a gently rocking hammock. This combines progressive muscle relaxation, slow breathing and calming imagery, three simple techniques that help your body and mind settle.
Sleep is a crucial part of our daily lives and offers benefits that are essential for our overall wellbeing. An effective wind-down routine gives your body the cue it needs to settle, and a good night's sleep can have a real impact on how you feel, think and perform.
Why is a good night's sleep so important?
If you want to feel and perform at your best, do not underestimate the power of a good night's sleep.
- Enhances your mood: When the alarm goes off and we have not slept well, the day can feel harder. A good night's sleep helps us feel more positive and better able to handle the day.
- Helps you think more clearly: According to Harvard Health, when people do not get enough sleep, their attention and concentration decline and their reaction time slows, making it harder to respond to new information.
- Supports how you manage stress: Sleep and stress are closely linked. When we are stressed, it can be harder to fall asleep and stay asleep, which can become a frustrating cycle. Australia's Sleep Health Foundation recommends using the hour before bed to wind down with a relaxing routine.
- Supports memory and focus: Sleep plays an important role in consolidating memories, so getting enough rest makes it easier to stay focused and on task throughout the day.
- Helps you feel restored: Sleep is the time your body uses to rest and recover, which is why consistent, quality sleep is one of the simplest foundations of wellbeing.
How to lull your body to sleep: a 6-step routine
The stress we accumulate during the day can make it difficult to switch off at night. If that sounds familiar, try this routine.
- Set the scene. Sit on the side of your bed with only your bedside lamp on, and put your phone away.
- Relax your face. Stretch the muscles of your face as far as you comfortably can, as if you are grinning, then let them relax back to their natural position.
- Release your shoulders and arms. Once your face feels relaxed, move to your shoulders and arms and let them hang heavy, as though something is gently pressing them down.
- Breathe slowly. Take slow, deep breaths and focus on the sound of the air as you inhale and exhale. Continue relaxing the muscles in your legs in the same way until your whole body feels relaxed.
- Let thoughts pass. Lie down and close your eyes. Let any thoughts that arise drift through your mind without following them.
- Picture a calm scene. Imagine yourself lying in a boat on a still lake gazing up at the sky, or resting in a slowly rocking hammock.
Why this routine works
You may recognise the first steps as progressive muscle relaxation. The Sleep Health Foundation describes progressive muscle relaxation as especially helpful for sleep, providing relaxation for both body and mind. Coupled with slow, deep breathing, it can help release tension from the day.
The visualisation step then helps calm a busy mind. The Sleep Health Foundation also suggests imagining a calm place or a favourite holiday to steer your thoughts towards relaxing things.
Many people find they drift off more easily with practice, but no routine can guarantee sleep. For the best results, keep a regular sleep schedule and avoid things that can disrupt sleep, such as caffeine late in the day, alcohol and screens before bed. You can explore more tips in our guide on how to fix your sleep schedule.
Make it a ritual
Pair this routine with sensory cues that tell your body the day is done. Start with a cup of our caffeine-free Herbal Sleep Tea, then set up your space with our Sleep Ritual Set, which brings together our Sleep Blend Pure Essential Oil, Sleep Essential Oil Roller and Sleep Luxury Oil. Repeating the same calming steps each night helps the routine become second nature.
Frequently asked questions
What is progressive muscle relaxation?
Progressive muscle relaxation is a technique where you tense or stretch one group of muscles, then release it, working through your body one area at a time. The Sleep Health Foundation suggests practising it in the evening, then using it on your own in bed.
What should I do if I still cannot fall asleep?
Try not to watch the clock. The Sleep Health Foundation suggests that if you feel frustrated, get out of bed and do something relaxing with the lights dim until you feel ready for sleep. If sleep problems continue, speak with your GP.
Can breathing exercises help me wind down?
Slow breathing is a simple way to slow down before bed. Try the techniques in our 5 breathing exercises for sleep, and find more answers in our Sleep and Wellness Answers hub.
Keep exploring
References
- Harvard Health Publishing (2014). Sharpen thinking skills with a better night's sleep. View article.
- Sleep Health Foundation. Understanding and Helping Poor Sleep. View article.
- Sleep Health Foundation. Sleep Hygiene: Good Sleep Habits. View article.
