Can Autogenic Training Help You Sleep?

Struggling to switch off at night? If your mind’s still whirring long after you’ve got into bed, autogenic training could help. This simple relaxation technique teaches your body to relax on cue, helping to calm your nervous system and allowing you to fall asleep more easily, while waking up feeling refreshed.

In this article, we’ll explain what autogenic training is and how to practise it to achieve a calmer, more restful night’s sleep.

Autogenic training is a relaxation technique that uses self-suggestions to create feelings of warmth and heaviness throughout your body. The word “autogenic” means “self-generated,” which describes how it works: you lie down in a comfortable position and repeat specific phrases in your mind. These phrases guide your attention to different parts of your body, helping them relax, and over time, your body learns to respond automatically to these cues.

The technique targets the autonomic nervous system, which controls involuntary functions such as heart rate, breathing, and digestion. By influencing this system, autogenic relaxation can lower blood pressure, slow your heart rate, and prepare your body for sleep. Unlike progressive muscle relaxation, you don’t tense and release muscles; instead, you focus on creating warmth and heaviness through mental suggestion, making it less physically demanding and easier to practise in bed.

Originally developed in the 1930s by German psychiatrist Johannes Schultz, autogenic training has been used for decades to help with insomnia, anxiety, and stress-related conditions. Today, it’s recommended by sleep specialists and healthcare providers worldwide, including the NHS.

Before starting autogenic training exercises, find a quiet space where you won’t be disturbed. Lie on your back with your arms by your sides, palms up, or sit comfortably if lying down isn’t suitable. Close your eyes and take a few deep breaths to settle in.

Begin your session with the phrase “I am completely calm” as a mental anchor, then move through the six stages of autogenic training in order, spending 30-60 seconds on each:

1. Heaviness – Focus on your dominant arm, repeating “My arm is heavy.” Imagine it sinking into the surface beneath you, then move through both arms and legs until your whole body feels pleasantly heavy.
2. Warmth – Repeat “My arm is warm,” visualising warmth spreading through each limb like sunlight. Progress through both arms and legs to boost circulation and prepare the body for rest.
3. Calm heartbeat – Place attention on your chest and silently say, “My heartbeat is calm and regular.” Observing your heart’s rhythm can naturally steady it.
4. Easy breathing – Focus on your breath with the phrase “My breathing is calm and effortless,” noticing its natural rhythm without trying to control it.
5. Warm abdomen – Turn attention to your stomach, repeating “My abdomen is warm.” This encourages digestive relaxation and signals safety to your nervous system.
6. Cool forehead – Finish with your forehead: “My forehead is cool and clear.” Imagine a gentle breeze across your brow, helping to quiet racing thoughts and balance the warm sensations in your body.

After completing all stages, remain still for a few moments, then take deeper breaths and open your eyes slowly. If you practice before sleep, you can simply drift off naturally after completing the steps. This technique encourages a deep sense of calm and helps your body respond automatically to these mental cues.

Research shows that practising autogenic training regularly does more than just help you sleep better; it can support your overall well-being too. Autogenic training benefits include:

• Improved sleep quality – Studies have found that autogenic training exercises can reduce the time it takes to fall asleep and decrease nighttime waking. People who practise regularly often report feeling more rested in the morning.
• Reduced anxiety and stress – The technique helps reset your stress response, and regular practice can lead to lower baseline anxiety levels throughout the day.
• Lower blood pressure – The warmth and relaxation you feel during practice can naturally help lower blood pressure. Clinical trials have shown notable improvements in people with mild to moderate hypertension.
• Pain management – Many people turn to autogenic relaxation to help manage chronic pain. By reducing how the body perceives pain, it can make discomfort easier to cope with.
• Better emotional regulation – Learning to calm your body on demand gives you a simple tool for managing stress. Using a shorter version of the technique during the day can stop tension building and help protect your sleep at night.
• Improved concentration – Regular practice helps you focus your attention where you want, making it easier to complete tasks without distraction. Many people also notice clearer thinking and improved mental clarity over time.
• Improved immune system – Regular autogenic training may boost your immune system. By lowering stress hormones, it helps your body fight off illness more effectively, with studies suggesting fewer colds and quicker recovery for those who practise consistently.

With regular practice, autogenic training offers more than just better sleep. From lowering stress and blood pressure to improving focus and boosting immune function, it’s a gentle, effective tool to support both the mind and body, helping you enjoy more restful nights.

Before you go, it’s important to note that if you have a history of panic attacks or dissociation, speak to a healthcare professional before starting any relaxation techniques.