Somatic Practices for Insomnia
- Jervais D
- 4 hours ago
- 3 min read
When Your Body Won’t “Shut Off”
Sleep is not something we force. It is something the body allows.
When we're in survival mode—fight, flight, freeze, or fawn—our nervous system is organized around protection, not restoration. Elevated cortisol, increased heart rate, muscle tension, scanning for threat… these are adaptive states. They are not compatible with deep sleep.
If you find yourself exhausted but wired, tired but alert, or drifting off only to jolt awake, your system may still be bracing.
Somatic practices work because they speak the language of the body. Instead of trying to think your way into sleep, you gently guide your physiology toward safety.
Below are simple, evidence-informed practices you can use tonight.
Body Scan Meditation
Body scan involves systematically directing your attention to different parts of your body and noticing sensations without judgment.
When attention moves into the body, rumination tends to soften. Awareness alone often reduces unconscious muscle tension. The nervous system receives the message: nothing is required right now.
How to Practice
Lie down somewhere comfortable.
Close your eyes and take a few slow, grounding breaths.
Begin with your toes. Notice sensation—temperature, pressure, tingling, absence of sensation.
Slowly move your awareness upward: feet, calves, knees, thighs, pelvis, abdomen, chest, shoulders, arms, hands, neck, jaw, face.
If you notice tension, gently breathe into that area and imagine softening around it.
There is nothing to fix. Only notice.
Tense & Release/Relax
Progressive Muscle Relaxation (sometimes called “Tense & Release”) works especially well for people who carry physical stress throughout the day.
By intentionally tensing and releasing muscle groups, you create contrast. The nervous system learns what relaxation actually feels like.
How to Practice
Start at your toes. Gently tense for 5–10 seconds.
Release fully and notice the shift.
Move upward: calves, thighs, abdomen, hands, arms, shoulders, jaw.
As you release each area, pay attention to the sensation of heaviness or warmth.
Move slowly. This is not exercise. It is recalibration.
Extend Your Exhale
This is my favourite one and the first one I try (usually does the trick). The exhale is neurologically linked to the parasympathetic nervous system. Extending it tells the body that it is safe to settle and slows your heart rate signalling "safety" to the body. This is not about deep breathing (which is activating). It is about slower breathing, natural breathing even.
How to Practice
Inhale through your nose for 4 seconds.
Exhale through your mouth (or nose) for 6 seconds.
Repeat gently for several cycles.
If 4–6 feels forced, try 3–5. The breath should feel natural, not strained.
5-4-3-2-1 Grounding Practice
When the mind races, gently anchor it to sensory input.
Spend time noticing:
5 things you can feel
4 things you can hear
3 things you can see (or imagine in darkness)
2 things you can smell
1 thing you can taste
This shifts the brain from narrative mode into sensory awareness.
A Gentle Reminder
You do not need to do all of these. Choose one. Practice consistently. Repetition teaches safety. But also if one isn't working for you, try the another or another after that.
If sleep has been difficult for a long time, it is often not a “sleep problem.” It is a nervous system problem. And nervous systems can learn.
If you want to learn more about how to work with your body and stress responses, book in for a free discovery call or book your next session.
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