Rest Easy. Wake Renewed.

4 Mind-Body Strategies for Better Rest

Insomnia is more than just a few restless nights. Ongoing sleep difficulties can affect your mood, energy, concentration, and overall physical health. Over time, poor sleep may increase stress, worsen anxiety or depression, and take a toll on your body. While sleep medications can be helpful short-term, they usually do not address the underlying causes of insomnia. For many individuals, long-term/lasting improvement comes from identifying contributing factors—such as stress, lifestyle habits, or medical concerns—and using evidence-based strategies that help to establish and support healthy sleep patterns. 

Non-pharmacological interventions such as cognitive-behavioral therapy (CBT), mindfulness techniques, and sleep hygiene education are some additional approaches to help treat insomnia. 

Let’s start with some healthy habits to start your journey to improving your sleep:  

• Keep a consistent bedtime and wake time 

• Limit caffeine and alcohol 

• Create a cool, dark, quiet sleep environment 

• Get natural light and fresh air during the day 

Here are some cognitive-behavioral strategies to further support your sleep:

1. Sleep Scheduling (Sleep Restriction Therapy)

This technique helps “reset” your sleep rhythm. 

• Limit the time you spend in bed to the actual amount of time you’re sleeping. 

• As your sleep becomes more consistent, your time in bed is gradually increased. This will help build stronger sleep drive and improves sleep efficiency. 

2. Stimulus Control

The goal is to retrain your brain to associate bed with sleep—not worry or wakefulness. 

• Go to bed only when you feel sleepy. 

• Use the bed only for sleep (and intimacy)—no scrolling, TV, or worrying. 

• If you are unable to fall asleep within about 15–20 minutes, get up and do something calm until you feel sleepy again. 

3. Cognitive Restructuring

This focuses on changing unhelpful thoughts about sleep.  

• “If I don’t get 8 hours, I won’t function at all tomorrow.” 

• “I’ll never sleep normally again.” 

With CBT-I, you can learn to challenge these thoughts and replace them with more balanced ones, such as: 

• “Even if I’m tired, I’ve managed before.” 

• “Sleep improves, over time, with practice and consistency.” 

If racing thoughts keep you awake, set aside 15–20 minutes earlier in the evening to write down worries and possible solutions. This can reduce nighttime rumination. 

4. Relaxation Training

Reducing physical tension makes it easier to fall asleep naturally.  

These techniques help calm the body and mind before bed: 

• Deep breathing exercises 

• Progressive muscle relaxation 

• Guided imagery 

• Mindfulness meditation 

  
  

If you’re struggling with sleep, know that you’re not alone—and effective, long-term help is available. Be sure to speak to your mental health provider if you are facing sleep difficulties.