Bedtime Sleep Tool

Body Scan for Sleep: Guided Bedtime Relaxation

Lie comfortably in bed and move your attention slowly through your body, softening as you go. Tap “Next” when you are ready for each step.

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1. Forehead & Jaw

Smooth out your forehead. Unclench your jaw and let your tongue rest gently behind your upper teeth.

🌿 Note: Progressive relaxation and body scans are evidence-based sleep hygiene practices designed to help quiet nighttime arousal.

How to do a body scan for sleep

  1. Lie on your back or side with the lights dimmed.
  2. Forehead and jaw: let your forehead smooth out and your jaw unclench.
  3. Shoulders, arms and hands: let them sink and feel heavy.
  4. Chest and belly: notice your natural breathing without changing it.
  5. Legs, feet and whole body: feel the mattress supporting you.

Spend 30 to 60 seconds on each area. When your mind wanders, gently bring it back. It is fine to fall asleep before you finish.

Why it may help

The body scan is a core practice in mindfulness-based programmes such as Mindfulness-Based Stress Reduction. It moves your attention away from thinking and towards physical sensation, which can make it easier to stop replaying the day. Mindfulness programmes have been linked with better sleep quality in research. The aim is to notice, not to force relaxation.

Safety: when to stop or get help

If focusing on your body makes you more anxious — for example if you live with health anxiety or trauma — open your eyes and focus on sounds around you instead, or try the cognitive shuffle. If you regularly struggle to sleep for months, speak to your doctor about CBT for insomnia.

Frequently asked questions

What is the difference between a body scan and PMR?

Progressive muscle relaxation tenses and then releases each muscle group. A body scan only notices and softens, without tensing.

How long should a body scan for sleep take?

Anything from 5 to 20 minutes. Go slowly — there is no need to rush to the end.

Is there audio guidance?

Not at the moment. The steps are written prompts you move through at your own pace.

What if I fall asleep halfway through?

That is completely fine — falling asleep is the goal at bedtime.

Related tools and support

Written by Sudarshana, founder of InnerCalmGuide · Reviewed October 18, 2026 · Editorial policy. Self-help information, not medical advice.

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