How to Use Somatic Therapy for Better Sleep

Struggling with sleep can feel like an endless cycle of tossing and turning, waking up exhausted, and dreading the night ahead. Whether you’re dealing with racing thoughts, chronic tension, or sleep disorder, the impact of poor sleep on your physical and mental health can be profound. While there are many methods to improve sleep, somatic therapy may also be helpful. Somatic therapy focuses on the connection between your mind and body.  It uses physical techniques to release stored tension and trauma. In this blog, we’ll explore how somatic therapy can be an effective tool for improving sleep and how you can use it to create healthier sleep patterns. 

What is Somatic Therapy?

Unlike traditional talk therapies, which focus on verbal communication and cognitive processes, somatic therapy integrates bodily sensations into the healing process. It’s based on the idea that emotions, memories, and trauma can become “stored” in the body. Somatic therapy incorporates a variety of techniques, including breathwork, body awareness, movement, touch, and guided imagery. These practices help individuals become more attuned to their bodily sensations and encourage the release of pent-up emotions and physical stress. 

Understanding the Connection Between Stress, Trauma, and Sleep

Trauma and stress are among the leading causes of insomnia, anxiety, and other sleep disorders.  When you experience chronic stress or emotional distress, the body remains in a state of heightened alertness, often referred to as the “fight or flight” response. This state of arousal can make it difficult to fall asleep. It can also interfere with your sleep quality through nightmares, waking up frequently, and even oversleeping yet still feeling exhausted.

Breathwork to Promote Relaxation

Deep, slow breathing can activate the parasympathetic nervous system (the “rest and digest” system) and promote relaxation. Some effective breathwork techniques include:

• Diaphragmatic Breathing (Belly Breathing): Breathe deeply into your belly. Allow it to expand as you inhale and contract as you exhale. This type of breathing helps slow the heart rate and calm the mind.
• 4-7-8 Breathing: Inhale for a count of 4, hold for 7 seconds, and exhale for 8 seconds.
• Box Breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4. This method helps reduce stress and focus the mind.

Body Awareness and Scanning

Another key component of somatic therapy is body awareness. Many people carry tension in their bodies without even realizing it. Telling signs could be a clenched jaw, tight shoulders, gastrointestinal issues, or excessive fidgeting. Body scanning can help increase awareness of where tension is stored in your body and allow you to release it. To practice body scanning, lie down comfortably and bring your attention to each part of your body. Start from your toes and work up to your head. As you mentally scan each area, notice where you feel discomfort. As you identify these areas, focus on consciously relaxing those muscles and letting go of the tension.

Movement and Gentle Stretching

Movement and gentle stretching can also be incredibly effective for releasing built-up tension in the body. “Butterfly taps”, where you self-soothe by gently hugging your shoulders and tapping on them, or rubbing circles on your back or stomach can release tension. Engaging in gentle, mindful movement or doing yoga poses such as child’s pose, cat-cow, and forward fold before sleeping can also release tension in your body. Focus on slow, deliberate movements and breathe deeply into each stretch.

Mindfulness and Guided Imagery

Mindfulness and guided imagery are also important tools in somatic therapy for better sleep. In guided imagery, you practice taking a mental journey. It could be imagining yourself in a peaceful, serene location and imagining the body’s senses as if you were there. Mindfulness practices, such as focusing on the present moment without judgment, can help quiet an overactive mind. There are several ways to do this, either through intentional movement and exercises, journaling, or meditation. 

Working with a Somatic Therapist

While the techniques mentioned above can be practiced on your own, working with a trained somatic therapist is still a wise idea to get the most benefits. A somatic therapist can help you identify specific patterns or behaviors, how to target tension, and guide you through breathwork and movement exercises. They provide personalized support as you work through your trauma. Therapy sessions can help you develop a greater awareness of your body’s sensations and provide tools to manage stress more effectively.

Conclusion

Somatic therapy offers a unique and powerful approach to improving sleep by focusing on the mind-body connection. If you struggle with sleep due to anxiety, trauma, or chronic stress, somatic therapy could be a valuable tool. Whether you practice on your own or with the help of a therapist, incorporating somatic techniques into your daily routine can help you create healthier sleep patterns and experience more restorative rest.