Somatic Exercise for Sleep: Techniques to Relax and Sleep Better

Did you know that one-third of U.S. adults reported not getting enough sleep (1), or less than seven hours per night on average? If this sounds like you, somatic exercises may be a solution.

Somatic exercise for sleep typically involves relaxing the mind and body by calming the nervous system, often through body-based practices (2). By strengthening the connection between the mind and body, whilst using elements of deep breathing and mindfulness, somatic exercises can help promote relaxation and emotional self-regulation, potentially making it easier to fall asleep and stay asleep.

This article explores what somatic exercise for sleep entails, the benefits of getting a good night’s rest, and three somatic sleep exercises to consider trying.

What is Somatic Exercise for Sleep?

Somatic exercises are body-based practices designed to help strengthen the mind-body connection (2). Rooted in the principles of somatic therapy (3), it often incorporates the elements of breathwork, mindful movements, and other relaxation techniques to help calm the body and release any emotional or physical tension.

Unlike traditional exercise that focuses on fitness goals, somatic exercises emphasize building a better awareness of physical sensations. By paying close attention to these sensations and understanding what your body is trying to communicate, somatic work may help you better identify and meet your needs as they arise (4).

When it comes to sleep, somatic exercises may aid in better relaxation, as they ease emotional and physical tension in the body while calming the nervous system (2).

The Importance of Good Sleep

Quality sleep is essential for maintaining mental, emotional, and physical well-being. During sleep, the body gets the chance to rest and recover, clearing out any toxins to heal, recharge, and keep us functioning at our best (5). Without enough good sleep, we may become more vulnerable to physical and emotional imbalances.

To understand why sleep is so crucial, it helps to look at the different stages of the sleep cycle (6). Sleep isn’t a single state – it’s made of four distinct stages, each categorized as either non-rapid eye movement (NREM) or rapid eye movement (REM). Here’s a closer look:

Each complete sleep cycle lasts around 80 to 100 minutes and repeats several times throughout the night (6). The combination of these cycles is what allows the body to rest and recharge, effectively preparing for the next day to come.

Do Somatic Exercises Make You Sleepy?

Certain somatic exercises, such as deep breathing and Progressive Muscle Relaxation (PMR), are effective in promoting relaxation and calming the nervous system (7), which may help you feel sleepy or more at ease before bed.

These movements are also designed to release stored emotional and physical tension, making them helpful tools to prepare the body for a good night’s rest. Just keep in mind that the effects of each exercise vary significantly, so finding the best somatic exercise for sleep according to your needs may take some trial and error.

If you’re experiencing significant and regular sleep disturbances, it’s always a good idea to consult with a healthcare professional to determine the best course of action.

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Can Somatic Exercises Treat Insomnia Naturally?

For those dealing with insomnia (8), it’s essential to consult with a healthcare provider to determine the most effective treatment approach. While somatic work can be beneficial, it isn’t a cure-all for insomnia or more severe sleep disorders.

That said, somatic exercises can be helpful tools to assist your sleep routine, especially if you struggle with racing thoughts or excess tension in the body at the end of the day. By calming the body and nervous system through these exercises, you may be able to wind down and prepare for sleep more easily.

Read more: The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits

What’s the Best Somatic Exercise for Sleep?

As mentioned above, somatic exercise for sleep has varying effects depending on the individual. What works for one person may not be as effective for someone else, so it’s essential to experiment with various techniques to find what feels best for you and your sleep needs. Uncover the surprising benefits of the somatic bedtime routine in our past article.

To help get you started, here are three somatic sleep exercises known for their calming effects.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves consciously and systematically tensing and relaxing different muscle groups in the body (9). This practice can help relieve emotional and physical tension, potentially making it easier to deeply relax before bed.

Here’s how to do a progressive muscle relaxation exercise:

1. Sit in a chair with your feet firmly on the ground or standing position and close your eyes.
2. Start by tensing your feet for 5 to 10 seconds, then slowly release the tension.
3. Move up through your calves, thighs, stomach, chest, arms, and face, repeating the process of tensing and relaxing for each area.
4. As you relax each body part, focus on the feeling of relaxation spreading through that specific area.

As you complete this exercise, remember to acknowledge any feelings or sensations without judgment – with the main goal of simply building greater body awareness.

Body Scan

A body scan is a mindfulness-based practice where you mentally scan your body from toe to head, paying attention to what you feel in each area (10). You may notice tension, warmth, discomfort, or other bodily sensations. By bringing awareness to each area, you may be able to better relax and prepare for sleep. To learn more about the body awareness activities, check out our in-depth article on the topic.

Here are the steps to perform a simple body scan exercise:

1. Lie down in a comfortable position and close your eyes.
2. Start by focusing on your breath for a few moments to center yourself.
3. Begin mentally scanning your body, starting at your toes and gradually moving up through your legs, torso, arms, and head.
4. As you progress, notice any sensations without judgment or changing them.
5. At the end, slowly scan your entire body from toe to head, noticing any sensations. At your own pace, open your eyes slowly. 

During a body scan exercise, the key is to simply notice each sensation, no matter how subtle, and accept it without criticism or judgment. This gentle practice encourages self-compassion and promotes relaxation, making it a helpful tool to add to your sleep routine.

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Deep Breathing

Deep breathing, focuses on slow and intentional breathing to activate the body’s relaxation response (11). Particularly, diaphragmatic breathing is ideal for calming the body before sleep, as it fills your lungs with air more efficiently (12).

Here are steps to perform a basic diaphragmatic breathing exercise:

1. Find a comfortable position either lying or sitting down.
2. Place one hand on your chest and the other on your abdomen.
3. Slowly inhale through your nose, allowing your belly to fully rise.
4. Exhale through your mouth, feeling your belly fall as you release the breath.
5. Continue this deep breathing for several minutes, focusing on the rhythm of your breathing.

Some people find it helpful to do deep breathing exercises with a structured count, such as the 4-7-8 breathing technique (13), in which you inhale for 4 seconds, hold for 7, and exhale for 8. However, counting is not necessary and if it doesn’t resonate with your needs, simply focus on your breath and do the steps at your own pace.

Read more: Somatic Healing Exercises: Finding Inner Peace

Can You Do Somatic Exercises in Bed?

Fortunately, many somatic exercises for sleep can be done right from the comfort of your bed, making them ideal for winding down at night. Since these exercises are meant to promote relaxation, doing them in bed may actually enhance their effectiveness.

Some somatic exercises may involve a bit more movement, such as somatic yoga (14), but they generally won’t require you to leave your bedroom. Many of these exercises can also be easily adapted to your comfort level, whether you’re standing, sitting, or lying down. This flexibility allows you to modify them to suit your needs in the moment, making it easy to do them in bed if that’s where you’re most comfortable.

Here are some tips for creating a good environment for somatic exercises, which may also improve your overall sleep routine:

• Dim the lights: Lowering the light levels helps signal to your brain that it’s time to wind down and prepares you for rest (16)
• Reduce distractions: Turn off electronics or anything that might disrupt your focus – a calm, quiet space improves relaxation
• Use comfortable bedding: Ensure your pillows and blankets are comfortable to allow physical ease during the exercises
• Set a relaxing temperature: A cool but comfortable room temperature can help your body relax more effectively
• Incorporate calming scents: If you wish, use essential oils (such as lavender or chamomile) to create a calming and relaxing atmosphere
• Play soothing music: Gentle instrumental music or nature sounds can help you focus on your breathing and body sensations while tuning out distractions

In addition to creating a calming environment, practicing somatic exercises at the same time each night can help establish a routine that signals to your body it’s time for sleep. This consistency can enhance both your somatic exercise routine and sleep schedule.

Frequently Asked Questions

• Do somatic exercises really work?

Yes, somatic exercises are rooted in somatic education, consisting of evidence-based practices effective for releasing tension and strengthening the mind-body connection (15)(17). Certain exercises like deep breathing and Progressive Muscle Relaxation (PMR) have been studied and proven for their effectiveness, while other methods need further research to fully understand their benefits (7).

• What is somatic work for sleep?

Somatic exercise for sleep involves relaxation techniques designed to calm the mind and body, making it easier to get a restful night’s sleep. Practices like body scanning, deep breathing, and progressive muscle relaxation are common examples (7).

While these exercises can be beneficial, it’s important to remember that they are not a treatment for insomnia or more severe sleep disorders. If you’re experiencing ongoing sleep disturbances, it’s best to consult with a healthcare professional.

• Is somatic yoga good before bed?

Yes, somatic yoga (14) can be a great option before bed, especially for those who don’t mind light movement as part of their wind-down routine. The slow, intentional stretches and movements used in somatic yoga can help relax the muscles and promote a sense of calm, potentially making it easier to fall asleep.

The Bottom Line

Incorporating somatic exercises into your nightly routine can be a great way to promote relaxation and improve overall sleep quality (18). Techniques like mindful breathwork, body scanning, and Progressive Muscle Relaxation (PMR) can help calm the mind and body, helping prepare you for a restful sleep.

For more resources and tutorials on somatic exercises, check out the BetterMe app to guide you further on your journey toward better sleep and relaxation.