Sleep & Relaxation

Tips & Tools

The medically reviewed and evidence-based content below provides a variety of methods to support quality sleep and relaxation. It's always best to consult a medical professional when considering any drastic changes to your sleep routine, especially with any sleep-aid medication.

Sleep

• Sleep hygiene: Simple practices for better rest

• How much sleep do you actually need?

• Taking action: Healthy sleep tips

• Get Moving to Get Better Sleep

• Healthy Sleep Starts When You Wake Up

• How Sleep Health Boosts Productivity

• 10 Tips to Fall Back Asleep After Waking Up at Night

• 10 Natural Sleep Aids for Better Sleep

• What Is a Sleep Journal, and Why Do You Need One?

  
  

• How to Sleep Better: Tips to Improve Sleep Quality

• 7 Tips to Get to Sleep Quickly

• The impact of sleep on mental health

https://www.youtube.com/watch?v=t0kACis_dJE

6 Tips f or better sleep - Length: 5 Minutes

https://www.youtube.com/watch?v=fk-_SwHhLLc

Creating bedtime routine for better sleep - Length: 8 minutes

https://www.youtube.com/watch?v=5I76YW9nW7Y

2 steps to better sleep - Length: 3 minutes

Sleep Apps

VeryWell Mind: The Best Sleep Apps to Help You Get Some Shut-Eye, Tried and Tested

Good RX: The 21 Top-Rated Sleep Apps for a Good Night’s Rest

Cleveland Clinic: Assess potential sleep disorders with Sleep App

Free Online Sleep Courses

Udemy: Moving Into Sleep Method (34 minutes)

Insomnia Coach: Sleep Training for Insomnia (Daily emails - 2 weeks)

New Scientist Academy: The science of sleep and dreams (4-6 hours)

Coursera/University of Michigan: Sleep: Neurobiology, Medicine, and Society (21 hours)

Relaxation

• 6 relaxation techniques to reduce stress

• Relaxation techniques: Breath control helps quell errant stress response

• 10 minutes of daily mindfulness may help change your outlook about health improvements

• How to Relax Your Body and Mind

• Use Guided Imagery For Relaxation

• How to Practice Progressive Muscle Relaxation

• 5 Surefire Ways To Help You Relax Right Now

• Try Five-Finger Breathing for Deep Relaxation

• 20 Ways To Relieve Stress

• Relaxation Techniques for Stress Relief

• 12 Ways to Reduce Stress with Music

• Stress Relief Guide for 10 Common Stressors

https://www.youtube.com/watch?v=9YCRlXhVvK8

Box Breathing Exercise (Follow along. Feel better) - Length: 3 minutes

https://www.youtube.com/watch?v=IumIKwyx8pg

4-7-8 Breathing Exercise (Follow along. Feel better) - Length: 5 minutes

https://www.youtube.com/watch?v=m3-O7gPsQK0

Japanese relaxation exercise - Length: 3 minutes

Relaxation Apps

• Insight Timer: 150,000+ free meditations with categories

• Insight Timer: 10 Calm Meditation App Alternatives

• Choosing Therapy: Best Meditation Apps of 2025

• Feed.fm: The 10 Best Relaxation Apps for Relaxing Music

• A Space Between: The Rise of Digital Mindfulness: Exploring the Impact of Meditation Apps on Mental Health

Free Online Relaxation Courses

Palouse Mindfulness: Mindfulness-Based Stress Reduction (8 weeks)

Mindfulness Exercises: Multiple Mindfulness courses and resources

Coursera: Multiple mindfulness courses (Free courses labeled)

Udemy: Multple meditation courses and tutorials

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