Tagged “Relaxation”

Body scan and cognitive shuffleTwo in-bed techniques for a tense body or a busy mind. Relaxation has decent evidence; the cognitive shuffle has very little.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks
Breathing techniquesSlow breathing at about 6 breaths a minute reliably raises HRV while you do it. Evidence that it improves sleep is small but promising; 4-7-8 and box breathing have even less.
- Evidence: Weak
- Low effort
- Free
- Works: tonight
Wind-down routineGive yourself 30–60 minutes of dim, quiet, low-effort time before bed. A few parts are tested; most of it is sensible rather than proven.
- Evidence: Weak
- Low effort
- Free
- Works: 1–2 weeks