NIOSH Training for Nurses on Shift Work and Long Work Hours

Relaxation Techniques

Normal sleep onset takes up to about 25 minutes.⁹ If you tend to have trouble falling asleep, relaxation techniques may be helpful.¹⁰ This behavioral strategy helps reduce arousal and physical tension connected with stress, anxiety, and worries that interfere with sleep. Relaxing is a learned skill and is beneficial to overall health as well as for sleep promotion.

Try learning these various techniques and select one or a combination that you like best:

• relaxation breathing
• imagery
• meditation
• progressive muscle relaxation

Practice helps; repeated use of the techniques can improve the relaxation effect over time.