{"id":69024,"date":"2025-01-08T14:04:32","date_gmt":"2025-01-08T14:04:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=69024"},"modified":"2025-01-08T14:04:32","modified_gmt":"2025-01-08T14:04:32","slug":"somatic-exercise-for-sleep","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/","title":{"rendered":"Somatic Exercise for Sleep: Techniques to Relax and Sleep Better"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#What_is_Somatic_Exercise_for_Sleep\" >What is Somatic Exercise for Sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#The_Importance_of_Good_Sleep\" >The Importance of Good Sleep<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Do_Somatic_Exercises_Make_You_Sleepy\" >Do Somatic Exercises Make You Sleepy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Can_Somatic_Exercises_Treat_Insomnia_Naturally\" >Can Somatic Exercises Treat Insomnia Naturally?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Whats_the_Best_Somatic_Exercise_for_Sleep\" >What&#8217;s the Best Somatic Exercise for Sleep?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Progressive_Muscle_Relaxation\" >Progressive Muscle Relaxation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Body_Scan\" >Body Scan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Deep_Breathing\" >Deep Breathing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Can_You_Do_Somatic_Exercises_in_Bed\" >Can You Do Somatic Exercises in Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Do_somatic_exercises_really_work\" >Do somatic exercises really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#What_is_somatic_work_for_sleep\" >What is somatic work for sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#Is_somatic_yoga_good_before_bed\" >Is somatic yoga good before bed?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that one-third of U.S. adults reported not getting enough sleep (<\/span><a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/65\/wr\/mm6506a1.htm?s_cid=mm6506a1_e\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), or less than seven hours per night on average? If this sounds like you, somatic exercises may be a solution.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic exercise for sleep typically involves relaxing the mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body by calming the nervous system, often through body-based practices (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article explores what somatic exercise for sleep entails, the benefits of getting a good night\u2019s rest, and three somatic sleep exercises to consider trying.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Somatic_Exercise_for_Sleep\"><\/span><b>What is Somatic Exercise for Sleep?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\">Somatic exercises<\/a> are body-based practices designed to help strengthen the mind-body connection (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Rooted in the principles of somatic therapy (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.healthline.com\/health\/mind-body\/body-awareness\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to sleep, somatic exercises may aid in better relaxation, as they ease emotional <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> physical tension in the body while calming the nervous system (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics#somatic-therapy\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66627\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1024x640.png\" alt=\"Somatic Exercise For Sleep\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_of_Good_Sleep\"><\/span><b>The Importance of Good Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quality <a href=\"https:\/\/betterme.world\/articles\/why-do-my-muscles-tighten-up-when-i-sleep\/\">sleep<\/a> is essential for maintaining mental, emotional, <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2021\/04\/good-sleep-good-health\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Without enough good sleep, we may become more vulnerable to physical and emotional imbalances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand why sleep is so crucial, it helps to look at the different stages of the sleep cycle (<\/span><a href=\"https:\/\/www.ncoa.org\/adviser\/sleep\/sleep-cycles\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Sleep isn\u2019t a single state \u2013 it\u2019s made of four distinct stages, each categorized as either non-rapid eye movement (NREM) or rapid eye movement (REM). Here\u2019s a closer look:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\">\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-454\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Stage<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Duration<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Type<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What Happens<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStage 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t~ 1 to 7 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNREM\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIn light sleep \u2013 heart rate and breathing slow down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStage 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t~ 10 to 25 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNREM\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIn deeper sleep \u2013 the body begins to relax and body temperature slightly drops\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStage 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t~ 20 to 40 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNREM\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIn deepest sleep \u2013 the body is completely still and brain waves slow down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStage 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t~ 10 to 60 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tREM\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIn rapid eye movement \u2013 dreaming occurs and brain activity increases\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n<div><\/div>\n<p><span style=\"font-weight: 400;\">Each complete sleep cycle lasts around 80 to 100 minutes and repeats several times throughout the night (<\/span><a href=\"https:\/\/www.ncoa.org\/adviser\/sleep\/sleep-cycles\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The combination of these cycles is what allows the body to rest and recharge, effectively preparing for the next day to come.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Somatic_Exercises_Make_You_Sleepy\"><\/span><b>Do Somatic Exercises Make You Sleepy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-in-bed\/\">somatic exercises<\/a>, such as deep breathing and Progressive Muscle Relaxation (PMR), are effective in promoting relaxation and calming the nervous system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which may help you feel sleepy or more at ease before bed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These movements are also designed to release stored emotional <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> physical tension, making them helpful tools to prepare the body for a good night\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re experiencing significant and regular sleep disturbances, it\u2019s always a good idea to consult with a healthcare professional to determine the best course of action.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Somatic_Exercises_Treat_Insomnia_Naturally\"><\/span><b>Can Somatic Exercises Treat Insomnia Naturally?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those dealing with insomnia (<\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.26929\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), it\u2019s essential to consult with a healthcare provider to determine the most effective treatment approach. While somatic work can be beneficial, it isn\u2019t a cure-all for insomnia or more severe sleep disorders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-to-do-in-bed\/\">The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Best_Somatic_Exercise_for_Sleep\"><\/span><b>What&#8217;s the Best Somatic Exercise for Sleep?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019s essential to experiment with various techniques to find what feels best for <\/span><i><span style=\"font-weight: 400;\">you<\/span><\/i><span style=\"font-weight: 400;\"> and your sleep needs. <span data-sheets-root=\"1\">Uncover the surprising benefits of the <a href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\">somatic bedtime routine<\/a> in our past article.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help get you started, here are three somatic sleep exercises known for their calming effects.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66389\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1024x576.png\" alt=\"Somatic Exercise For Sleep\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation\"><\/span><b>Progressive Muscle Relaxation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive muscle relaxation (PMR) involves consciously and systematically tensing and relaxing different muscle groups in the body (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/progressive-muscle-relaxation\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This practice can help relieve emotional and physical tension, potentially making it easier to deeply relax before bed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a progressive muscle relaxation exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet firmly on the ground or standing position and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by tensing your feet for 5 to 10 seconds, then slowly release the tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move up through your calves, thighs, stomach, chest, arms, and face, repeating the process of tensing and relaxing for each area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you relax each body part, focus on the feeling of relaxation spreading through that specific area.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As you complete this exercise, remember to acknowledge any feelings or sensations without judgment \u2013 with the main goal of simply building greater body awareness.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Scan\"><\/span><b>Body Scan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/body-scan-meditation\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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. <span data-sheets-root=\"1\">To learn more about the <a href=\"https:\/\/betterme.world\/articles\/body-awareness-activities\/\">body awareness activities<\/a>, check out our in-depth article on the topic.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the steps to perform a simple body scan exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down in a comfortable position and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by focusing on your breath for a few moments to center yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin mentally scanning your body, starting at your toes and gradually moving up through your legs, torso, arms, and head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you progress, notice any sensations without judgment or changing them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the end, slowly scan your entire body from toe to head, noticing any sensations. At your own pace, open your eyes slowly.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deep_Breathing\"><\/span><b>Deep Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deep breathing, focuses on slow and intentional breathing to activate the body&#8217;s relaxation response (<\/span><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/relaxation-techniques-breath-control-helps-quell-errant-stress-response\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Particularly, diaphragmatic breathing is ideal for calming the body before sleep, as it fills your lungs with air more efficiently (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/9445-diaphragmatic-breathing\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are steps to perform a basic diaphragmatic breathing exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable position either lying or sitting down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on your chest and the other on your abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly inhale through your nose, allowing your belly to fully rise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale through your mouth, feeling your belly fall as you release the breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this deep breathing for several minutes, focusing on the rhythm of your breathing.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some people find it helpful to do deep breathing exercises with a structured count, such as the 4-7-8 breathing technique (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), in which you inhale for 4 seconds, hold for 7, and exhale for 8. However, counting is not necessary and if it doesn\u2019t resonate with your needs, simply focus on your breath and do the steps at your own pace.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-healing-exercises-2\/\">Somatic Healing Exercises: Finding Inner Peace<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Exercises_in_Bed\"><\/span><b>Can You Do Somatic Exercises in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some somatic exercises may involve a bit more movement, such as somatic yoga (<\/span><a href=\"https:\/\/www.ekhartyoga.com\/resources\/styles\/yoga-and-somatics\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), but they generally won\u2019t require you to leave your bedroom. Many of these exercises can also be easily adapted to your comfort level, whether you\u2019re 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 <a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\">in bed<\/a> if that\u2019s where you\u2019re most comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for creating a good environment for somatic exercises, which may also improve your overall sleep routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dim the lights:<\/b><span style=\"font-weight: 400;\"> Lowering the light levels helps signal to your brain that it\u2019s time to wind down and prepares you for rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5956687\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce distractions:<\/b><span style=\"font-weight: 400;\"> Turn off electronics or anything that might disrupt your focus \u2013 a calm, quiet space improves relaxation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use comfortable bedding:<\/b><span style=\"font-weight: 400;\"> Ensure your pillows and blankets are comfortable to allow physical ease during the exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a relaxing temperature:<\/b><span style=\"font-weight: 400;\"> A cool but comfortable room temperature can help your body relax more effectively<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate calming scents:<\/b><span style=\"font-weight: 400;\"> If you wish, use essential oils (such as lavender or chamomile) to create a calming and relaxing atmosphere<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Play soothing music:<\/b><span style=\"font-weight: 400;\"> Gentle instrumental music or nature sounds can help you focus on your breathing and body sensations while tuning out distractions<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019s time for sleep. This consistency can enhance both your somatic exercise routine <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> sleep schedule.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66193\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-1024x576.png\" alt=\"Somatic Exercise For Sleep\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_somatic_exercises_really_work\"><\/span><strong>Do somatic exercises really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, somatic exercises are rooted in somatic education, consisting of evidence-based practices effective for releasing tension and strengthening the mind-body connection (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4198945\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_somatic_work_for_sleep\"><\/span><strong>What is somatic work for sleep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic exercise for sleep involves relaxation techniques designed to calm the mind and body, making it easier to get a restful night&#8217;s sleep. Practices like body scanning, deep breathing, and progressive muscle relaxation are common examples (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these exercises can be beneficial, it&#8217;s important to remember that they are not a treatment for insomnia or more severe sleep disorders. If you&#8217;re experiencing ongoing sleep disturbances, it&#8217;s best to consult with a healthcare professional.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_somatic_yoga_good_before_bed\"><\/span><strong>Is somatic yoga good before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, somatic yoga (<\/span><a href=\"https:\/\/www.ekhartyoga.com\/resources\/styles\/yoga-and-somatics\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">) can be a great option before bed, especially for those who don\u2019t 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.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercise_For_Sleep\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating somatic exercises into your nightly routine can be a great way to promote relaxation and improve overall sleep quality (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/341870567_Effectiveness_of_Deep_Breathing_and_Body_Scan_Meditation_Combined_with_Music_to_Improve_Sleep_Quality_and_Quality_of_Life_in_Older_Adults\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Techniques like mindful breathwork, body scanning, and Progressive Muscle Relaxation (PMR) can help calm the mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body, helping prepare you for a restful sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more resources and tutorials on somatic exercises, check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> to guide you further on your journey toward better sleep and relaxation.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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). [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":69025,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[137,209],"tags":[],"coauthors":[45],"class_list":["post-69024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Exercise for Sleep: Techniques to Relax and Sleep Better - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn what \u2605 SOMATIC EXERCISE FOR SLEEP \u27a4 entails, its benefits, and three somatic exercises to calm the nervous system and help you get better sleep.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Exercise for Sleep: Techniques to Relax and Sleep Better\" \/>\n<meta property=\"og:description\" content=\"Learn what \u2605 SOMATIC EXERCISE FOR SLEEP \u27a4 entails, its benefits, and three somatic exercises to calm the nervous system and help you get better sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4584-somatic-exercise-for-sleep-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Somatic Exercise for Sleep: Techniques to Relax and Sleep Better\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/\"},\"wordCount\":1773,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4584-somatic-exercise-for-sleep.png\",\"articleSection\":[\"Sleep\",\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that one-third of U.S. adults reported not getting enough sleep (<\/span><a href=\\\"https:\/\/www.cdc.gov\/mmwr\/volumes\/65\/wr\/mm6506a1.htm?s_cid=mm6506a1_e\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), or less than seven hours per night on average? If this sounds like you, somatic exercises may be a solution.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic exercise for sleep typically involves relaxing the mind <\/span><i><span style=\\\"font-weight: 400;\\\">and<\/span><\/i><span style=\\\"font-weight: 400;\\\"> body by calming the nervous system, often through body-based practices (<\/span><a href=\\\"https:\/\/www.healthline.com\/health\/somatics\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article explores what somatic exercise for sleep entails, the benefits of getting a good night\u2019s rest, and three somatic sleep exercises to consider trying.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is Somatic Exercise for Sleep?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\\\">Somatic exercises<\/a> are body-based practices designed to help strengthen the mind-body connection (<\/span><a href=\\\"https:\/\/www.healthline.com\/health\/somatics\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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If this sounds like you, somatic exercises may be a solution.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic exercise for sleep typically involves relaxing the mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body by calming the nervous system, often through body-based practices (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article explores what somatic exercise for sleep entails, the benefits of getting a good night\u2019s rest, and three somatic sleep exercises to consider trying.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is Somatic Exercise for Sleep?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\">Somatic exercises<\/a> are body-based practices designed to help strengthen the mind-body connection (<\/span><a href=\"https:\/\/www.healthline.com\/health\/somatics\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Rooted in the principles of somatic therapy (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), it often incorporates the elements of breat ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/","url":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/","name":"Somatic Exercise for Sleep: Techniques to Relax and Sleep Better - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4584-somatic-exercise-for-sleep.png","description":"Learn what \u2605 SOMATIC EXERCISE FOR SLEEP \u27a4 entails, its benefits, and three somatic exercises to calm the nervous system and help you get better sleep.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4584-somatic-exercise-for-sleep.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4584-somatic-exercise-for-sleep.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-for-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Exercise for Sleep: Techniques to Relax and Sleep Better"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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