Ways to fall asleep
Ways to fall asleep: breathing, relaxation and CBT-I
Step-by-step breathing and relaxation exercises you can try in bed, a simple bedtime routine, and CBT-I, the talking therapy for long-term insomnia.
Things you can try in bed tonight, and what to do if they’re not enough
Breathing and relaxation exercises can help you feel calmer at bedtime. They don’t treat insomnia, snoring or sleep apnoea, and you don’t have to do them perfectly.
If poor sleep has gone on for months, the CBT-I guide explains the talking therapy a GP may offer. The NHS says GPs now rarely prescribe sleeping pills for insomnia.
Not sure which one? Start hereBreathing exercises for sleep
Try three gentle breathing approaches step by step, choose the one that feels comfortable and know when to stop.
Progressive muscle relaxation for bedtime
Explore gentle tension and release, with a release-only option for areas that are painful or uncomfortable.
CBT-I: when sleep tips are not enough
You have made the room quiet and put the phone away, yet the nights are still difficult. What CBT-I involves, how it differs from sleep tips and where to ask for help.
A seven-night wind-down, without the pressure
Observe your evenings, try one low-risk change and decide what is worth keeping. This is not a seven-day cure.