The Best Examples of 3 Techniques for Relaxation Before Sleep

Real‑life examples of 3 techniques for relaxation before sleep

Let’s skip theory and go straight to what you can actually do in the 30–45 minutes before bed. When people ask for examples of 3 techniques for relaxation before sleep, they’re usually looking for:

• A way to slow their breathing and heart rate
• A way to release the day’s physical tension
• A way to quiet the mental chatter

We’ll cover all three using:

• Breathing techniques
• Progressive muscle relaxation
• Mind‑calming rituals (like journaling and guided imagery)

You’ll get real examples of how these look in a normal evening—no spa, no perfect routine, just what works in a regular, slightly messy life.

Technique 1: Breathing – simple, science‑backed calm

When people look for examples of 3 techniques for relaxation before sleep, breathing exercises are often the first thing recommended by sleep specialists and therapists. That’s because slow, controlled breathing activates your parasympathetic nervous system—the “rest and digest” side that helps you wind down.

Research from the National Institutes of Health suggests that slow breathing (around 6 breaths per minute) can lower heart rate and support relaxation before sleep.

• NIH summary of slow breathing and the nervous system: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/

Here are some real examples of breathing techniques you can use tonight.

Example 1: 4-7-8 breathing in bed

This is a favorite among many sleep doctors and is often mentioned by clinicians at places like the Mayo Clinic and Harvard Health.

How it looks in real life:

You’ve turned off the lights, phone is on airplane mode, you’re lying on your back.

You:

• Gently place the tip of your tongue behind your upper front teeth.
• Exhale slowly through your mouth.
• Close your mouth and:
  • Inhale quietly through your nose for a count of 4.
  • Hold your breath for a count of 7.
  • Exhale through your mouth for a count of 8, making a soft whooshing sound.

That’s one cycle. Start with 4 cycles. If you feel comfortable, you can work up to 8 cycles over time.

This is a perfect example of a breathing technique that doesn’t require any equipment, just a quiet moment and a bit of counting.

Example 2: 5-minute box breathing on the couch

If you get anxious the moment you get into bed, move the breathing practice earlier. Do it on the couch, dim lights, maybe with a cup of herbal tea nearby.

Box breathing routine:

• Inhale through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale through your nose for 4 seconds.
• Pause with empty lungs for 4 seconds.

Repeat this pattern for 5 minutes. That’s about 15–20 cycles.

Real‑world tip: Set a 5‑minute timer so you’re not checking your phone. This is one of the best examples of a short, structured relaxation technique that fits into a busy schedule.

Example 3: Extended exhale breathing for worriers

If your mind races at night, lengthening your exhale can be especially helpful. Longer exhales send a strong signal to your nervous system that it’s safe to relax.

Here’s a simple example:

• Inhale through your nose for a count of 4.
• Exhale gently through your nose for a count of 6 or 8.

Do this for 3–10 minutes while sitting on the edge of your bed or lying down. If you notice your thoughts wandering, just come back to the counting.

This is another clear example of a pre‑sleep relaxation technique that’s easy to remember: shorter inhale, longer exhale.

Technique 2: Progressive muscle relaxation – teaching your body to let go

If you’ve ever realized your shoulders are up by your ears at 10 p.m., this one’s for you.

Progressive muscle relaxation (PMR) is a method where you gently tense and then relax muscle groups from head to toe. It’s been used in sleep clinics for decades, and organizations like the American Academy of Sleep Medicine and Mayo Clinic often recommend it as part of insomnia treatment.

• Mayo Clinic overview of relaxation techniques: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

When people search for examples of 3 techniques for relaxation before sleep, a good PMR routine is often one of the most practical answers.

Example 4: 10-minute head‑to‑toe PMR in bed

Here’s a realistic, no‑frills version you can try tonight.

Step‑by‑step flow (done lying on your back):

• Start with your feet: Curl your toes and tense your feet for about 5 seconds, then release for 10–15 seconds. Notice the difference between tension and relaxation.
• Move to your calves: Gently flex your feet toward your face, hold 5 seconds, release.
• Thighs: Squeeze your thighs together, hold, then release.
• Stomach: Gently tighten your abdominal muscles, hold, then release.
• Hands: Make fists, hold, then release.
• Arms: Tighten your biceps (as if you’re doing a small curl), hold, then release.
• Shoulders: Shrug your shoulders toward your ears, hold, then drop them.
• Face: Scrunch your face (eyes closed, jaw tight), hold, then soften everything.

Move slowly. The whole sequence takes about 10–15 minutes. This is a textbook example of progressive muscle relaxation used right before sleep.

Example 5: Desk‑to‑bed wind‑down for people who work late

If you’re answering emails at 9:45 p.m. (it happens), your body is usually locked in “go mode.” A mini PMR session can help you switch gears before you even leave your workspace.

Real‑life example:

• Sit in your chair, feet flat on the floor.
• Press your feet into the ground for 5 seconds, then relax.
• Squeeze your hands into fists under the desk, hold, then release.
• Roll your shoulders up and back, then let them drop.
• Gently clench your jaw for a moment, then open your mouth slightly and let it hang loose.

It takes 2–3 minutes, and you can follow it with a short walk to the bedroom. This is one of the best examples of a quick, subtle relaxation technique you can use even if you share a home office or small space.

Example 6: PMR plus breathing for high‑stress nights

On nights when your stress is through the roof, you can pair PMR with extended exhale breathing.

Example routine:

• Inhale for 4 seconds while gently tensing a muscle group.
• Hold for 2 seconds.
• Exhale for 6–8 seconds as you release the tension.

Move from feet to face using that pattern. This combined approach is a powerful example of layering techniques to deepen relaxation before sleep.

Technique 3: Mind‑calming rituals – giving your brain an off‑ramp

The third category in our examples of 3 techniques for relaxation before sleep is all about your mind. You can breathe slowly and relax your muscles, but if your thoughts are still sprinting, sleep will be patchy at best.

Here we’ll look at real examples of mental wind‑down habits:

• Brain dumping (journaling)
• Guided imagery
• Low‑key, screen‑free routines

These are supported by growing evidence that structured pre‑sleep routines can improve sleep quality, especially for people with insomnia or high stress.

• NIH overview on insomnia and behavioral treatments: https://www.nhlbi.nih.gov/health/insomnia

Example 7: 10-minute “worry download” journal

A lot of people lie in bed mentally rewriting emails or replaying awkward conversations. A worry download gives those thoughts a place to go before you get under the covers.

How this looks in a normal evening:

• About 30 minutes before bed, sit somewhere quiet with a notebook and pen.
• Set a 5–10 minute timer.
• Write down everything that’s on your mind: tasks, worries, random thoughts.
• Next to each item, write either:
  • “Tomorrow – action” (and maybe one tiny next step), or
  • “Let go – nothing to do now.”

You’re not trying to solve everything. You’re just parking it on paper. This is a classic example of a cognitive technique that tells your brain, “We’ve captured this. We don’t need to keep looping it at 2 a.m.”

Example 8: Guided imagery – building a mental “sleep place”

Guided imagery uses mental pictures to shift your attention away from stress and toward something calming.

Here’s an example you can do without any app:

• Lie in bed, lights off.
• Choose a peaceful scene: a quiet beach at sunset, a cabin in the woods, a favorite childhood place.
• Slowly imagine it with all your senses:
  • What do you see? (colors, light, shapes)
  • What do you hear? (waves, wind, distant sounds)
  • What do you feel? (sand under your feet, a blanket around you)
  • What do you smell? (pine trees, ocean air, fresh sheets)

Each time your mind wanders back to work or worries, gently return to the scene. This is one of the best examples of a non‑screen mental relaxation technique you can use anywhere in the world.

If you prefer audio, many hospitals and universities now offer free guided imagery recordings online. Look for those from large medical centers or universities for higher quality.

Example 9: The 20-minute no‑screen wind‑down ritual

In 2024–2025, most sleep experts are still saying the same thing: bright screens and stimulating content right before bed make it harder to fall asleep. The CDC and other public health organizations consistently recommend a calming pre‑sleep routine.

• CDC sleep hygiene basics: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Here’s a real‑world example of a 20‑minute routine that combines several of our techniques:

• Minutes 0–5: Dim the lights, put your phone in another room or on Do Not Disturb. Take 5 slow breaths in and out, focusing on longer exhales.
• Minutes 5–10: Do a short PMR sequence for your shoulders, neck, and face.
• Minutes 10–20: Read a calming, not‑too‑exciting book, or listen to a quiet podcast or audio story at low volume.

This type of routine is a perfect example of 3 techniques for relaxation before sleep all working together: breathing, muscle relaxation, and mental wind‑down.

Putting it together: examples of 3 techniques for relaxation before sleep in one simple routine

Let’s pull everything into one realistic night. Here’s how an evening might look for someone who wants examples of 3 techniques for relaxation before sleep they can actually stick with.

Scenario: You want to be asleep by 11:00 p.m.

• 10:15 p.m. – Phone goes on Do Not Disturb. You dim the lights.
• 10:20 p.m. – You sit at the table with a notebook for a 10‑minute worry download (mind‑calming ritual).
• 10:30 p.m. – You move to the couch and do 5 minutes of box breathing (breathing technique).
• 10:35 p.m. – You head to bed and do a 10‑minute PMR sequence from feet to face (muscle relaxation).
• 10:45 p.m. – Lights off. You use guided imagery—a favorite beach scene—if your thoughts start to wander.

That’s three techniques working together in a 30‑minute window: breathing, body relaxation, and mental calm. These kinds of examples include exactly what many sleep clinics teach in cognitive behavioral therapy for insomnia programs.

You don’t have to start with the full 30 minutes. Even one small example of change—like 5 minutes of breathing plus 5 minutes of PMR—can make a noticeable difference over a few weeks.

FAQs about examples of 3 techniques for relaxation before sleep

What are some quick examples of 3 techniques for relaxation before sleep if I only have 10 minutes?

If you’re short on time, here’s a compact routine with examples of 3 techniques for relaxation before sleep:

• 3 minutes of extended exhale breathing while sitting on the edge of your bed.
• 4 minutes of PMR, focusing only on shoulders, neck, and face.
• 3 minutes of guided imagery or silently repeating a calming phrase (like “I am safe, I can rest now”).

It’s short, but it still hits breathing, body, and mind.

Can you give an example of a bedtime routine that doesn’t involve apps or screens?

Yes. A simple example of a screen‑free routine:

• Turn off screens 20–30 minutes before bed.
• Make a cup of caffeine‑free herbal tea.
• Do 5 minutes of 4-7-8 breathing.
• Spend 10 minutes reading a physical book or writing in a journal.
• Finish with 5 minutes of PMR in bed.

Everything is analog, quiet, and repeatable.

Are these techniques safe to use every night?

For most healthy adults, these relaxation techniques are safe to use nightly. They’re widely recommended by medical organizations and sleep specialists as part of good sleep hygiene. If you have a respiratory condition, cardiovascular issues, or chronic pain, talk with your healthcare provider before starting more structured breathing or muscle‑tensing routines, just to personalize the approach.

How long does it take before these examples of 3 techniques for relaxation before sleep actually start working?

Some people feel calmer after the first night. For others, it takes 1–3 weeks of consistent practice before the body starts to “recognize” the routine as a cue for sleep. Think of it like training a muscle—repetition matters. Pick one or two examples you like best and stick with them most nights.

What if I try these examples and still can’t sleep?

If you’ve tried several examples of 3 techniques for relaxation before sleep consistently for a few weeks and you still struggle to fall or stay asleep, it may be time to talk with a healthcare provider. Chronic insomnia can be linked to medical or mental health conditions that need more targeted treatment, such as cognitive behavioral therapy for insomnia (CBT‑I), which the NIH and other organizations recognize as a first‑line treatment for persistent insomnia.

If you remember nothing else, remember this: pick one breathing exercise, one way to relax your muscles, and one mind‑calming ritual. Those three ingredients—used consistently—are some of the best, most realistic examples of 3 techniques for relaxation before sleep you can build into your life.