Ben’s original article described finding a body scan helpful during his own sleep struggles. Your experience may be different, and there is no need to force relaxation or judge whether you are doing it “correctly.”
A simple body scan for bedtime
- Get comfortable lying down or sitting, with your eyes open or closed.
- Notice your breathing without trying to change it. Feel the support beneath you.
- Bring attention to your feet. Notice warmth, pressure, tingling or no particular sensation.
- Slowly move your attention through your legs, hips, torso, shoulders, arms, hands, neck and face.
- When your mind wanders, gently return to whichever area you were noticing. Finish by noticing your whole body and the room.
Spend a few minutes or as long as feels comfortable. A body scan focuses on noticing sensations; progressive muscle relaxation is a separate technique that typically involves deliberately tensing and releasing muscles.
What does the evidence say?
The National Center for Complementary and Integrative Health describes limited evidence for mindfulness meditation in insomnia and sleep quality. A pleasant routine may help someone unwind, but research on mindfulness as a whole does not establish that a particular body scan will cure insomnia.
Make the practice comfortable
You can skip any body area, keep your eyes open, listen to a short guided recording or focus on sounds in the room instead. If focusing inward increases anxiety or distress, stop and choose another grounding activity. People with trauma histories or other mental health concerns may prefer guidance from a qualified professional.
When to seek help
If sleep problems persist or affect your daily life, talk with a healthcare professional. For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is usually recommended as a first treatment. Loud snoring, gasping, breathing pauses or severe daytime sleepiness also warrant evaluation.
Frequently asked questions
How long should a body scan take?
There is no required length. Start with a few comfortable minutes.
Is it the same as progressive muscle relaxation?
No. A body scan emphasizes noticing sensations; progressive muscle relaxation generally adds intentional muscle tensing and release.
What if it makes me uncomfortable?
Stop or change your focus. A practice should be adaptable to your needs.