1. Slow, deep breathing

Breathwork doesn't just relax you, it forces your nervous system into a restful state. 

Slow, controlled breathing activates the vagus nerve, which shifts the body out of “fight or flight” mode and into the parasympathetic “rest and digest” state. This lowers heart rate, reduces blood pressure and signals safety to the brain. 

Research also shows that slow breathing improves heart rate variability, a key marker of stress resilience. Even a few minutes can help the body physically unwind, making it one of the fastest ways to rest without sleeping.

Techniques like box breathing or the 4-7-8 method can calm stress and lower heart rate in minutes.

Try: Inhale for 4 seconds → hold for 7 → exhale for 8. Repeat 5–10 times.

2. Guided meditation

Guided meditation is one of the most effective ways to relax without sleeping, especially if you struggle to switch off mentally. By listening to a calm voice and following simple instructions, your brain is given something gentle to focus on, which helps quiet racing thoughts and reduce mental overload. 

Scientific research shows that guided meditation reduces activity in the amygdala (the brain’s stress and anxiety centre) while supporting areas responsible for emotional regulation and calm attention. 

It also increases alpha and theta brain waves, which are linked to deep relaxation and the kind of restful awareness you experience just before falling asleep. Even short sessions of 3 to 10 minutes have been shown to lower cortisol levels, slow the heart rate and activate the parasympathetic nervous system, helping the body rest and recover without actually dozing off. 

Whether you’re looking for mindfulness for relaxation, a daytime reset, or a way to unwind in the evening, apps like Calm, Headspace and the NHS mindfulness resources make guided meditation easy to build into daily life, especially when paired with a cosy, calming environment.

3. Yoga nidra (“Yogic sleep”)

Yoga nidra is a deeply restorative guided relaxation practice that’s often described as the next best thing to actual sleep. 

You might already have experienced Yoga Nidra without realising it. It’s that blissful state when you lie or sit quietly, fully conscious but not actively thinking, observing without focusing - somewhere between wakefulness and sleep. Your body is still, your mind is calm, and for a few minutes, you can simply be, letting your nervous system rest and reset.

During a session, you’re guided into a state between wakefulness and sleep, where the body can fully relax while the mind stays gently aware. Research suggests yoga nidra helps calm the nervous system, lowers the heart rate and reduces stress hormones like cortisol. Brain imaging studies also show increased alpha and theta brain waves during yoga nidra. These are patterns linked to deep relaxation, emotional processing and recovery.

Because the body reaches a state of profound physical rest, even short sessions of 10–20 minutes can leave you feeling refreshed, clearer-headed and more energised, without the grogginess that sometimes follows a nap.

4. Progressive muscle relaxation

Progressive muscle relaxation works by helping the body notice and release physical tension. By deliberately tensing and relaxing muscle groups, the nervous system learns the difference between tension and ease. 

Studies show this technique reduces cortisol levels, lowers heart rate and supports parasympathetic activation. It’s particularly helpful for people who hold stress physically, specifically in the shoulders, jaw or lower back, and can quiet mental chatter by keeping attention on bodily sensation rather than thoughts.

How to practise progressive muscle relaxation:

• Sit or lie down somewhere comfortable
  

• Start with your feet: gently tense the muscles for 5 seconds
  

• Slowly release and notice the sensation of relaxation for 10–15 seconds
  

• Move upwards through the body: calves, thighs, stomach, chest, hands, arms, shoulders, neck and face
  

• Breathe slowly as you tense and release each muscle group
  

• Finish by noticing how your whole body feels heavier and more relaxed
  
  

This exercise may sound a little strange or confusing, but there are some very helpful videos on youtube to guide you through this practice. It’s worth a try, let us know how it goes! 

5. Listening to calming music

Listening to calming music or nature sounds helps regulate the nervous system by slowing breathing and reducing physiological arousal. 

Research suggests gentle, repetitive sounds can lower heart rate and reduce stress hormone levels, helping the body exit “alert mode”. Nature sounds in particular have been shown to promote relaxation and mental recovery, making restful listening an easy way to rest during the day without overstimulation.

Pair with headphones, and something cosy, for an even deeper effect.

6. Aromatherapy & scent rituals

Smell has a direct pathway to the limbic system, the part of the brain involved in emotion and memory, which is why scent can trigger such an immediate sense of calm. Scents like lavender, chamomile and sandalwood are commonly associated with relaxation and safety, and research suggests they may help reduce anxiety and promote a more settled nervous system. 

Think about the moment you walk into a spa. Before anything even happens, that familiar, soothing scent of essential oils instantly tells your body to slow down, relax your shoulders and breathe a little deeper. That’s the power of scent at work. Even beyond the chemistry, scent rituals are effective because they act as a consistent cue to the brain that it’s time to unwind, reinforcing relaxation through repetition and helping your body slip into rest mode more easily.

Create your own spa at home, a diffuser or calming candle can work wonders alongside your favourite weighted blanket.

7. Gentle stretching or yoga

Slow, gentle movement helps release muscle tension while calming the mind. Stretching increases blood flow, reduces stiffness and encourages mindful breathing, all of which support nervous system regulation. 

Unlike intense exercise, gentle yoga or stretching lowers stress hormones rather than raising them, making it ideal when you want to rest without sleeping. Even a short session of 5 to 10 minutes can help you feel more settled and physically at ease. 

If you’re not sure where to start, there are plenty of accessible options. From gentle yoga classes at local gyms or community centres, to beginner-friendly videos on YouTube, or short guided sessions on wellness apps. The key is choosing something slow and restorative, rather than fast or physically demanding.

8. Mindful walking

Mindful walking combines light movement with present-moment awareness, helping the brain disengage from rumination. Research shows that walking, especially outdoors, can reduce stress, improve mood and promote mental clarity. 

By focusing on each step, your breathing or your surroundings, you create a meditative rhythm that calms the nervous system without needing to sit still.

The great thing about mindful walking is that you can do it almost anywhere. Whether that’s a quick loop around the block, a stroll through your local park, walking to the shops, or even pacing slowly indoors. It’s an easy, accessible way to rest your mind and body during lunch breaks or to decompress after work, no special setup required. All you have to do is put your shoes on! (well actually, you could go bare foot but we haven't written our blog on the benefits of that yet…)

9. Read a comforting book or audio

Settling down with a familiar, soothing book or audiobook can be a wonderfully gentle way to rest without sleeping. Because the content is predictable and easy to follow, it gives your brain just enough stimulation to quiet mental noise without tipping into overstimulation. 

Research suggests this kind of low-demand engagement supports relaxation by reducing cognitive load and encouraging slower brain wave activity, helping the mind and body unwind. 

Comfort reads might include a favourite novel you’ve already read, a light-hearted audiobook, poetry, or even calming non-fiction. The key is keeping things soft and familiar. Picture yourself snuggled up in bed with a warm drink, curled up on the sofa with a blanket and soft lighting, or resting in a cosy corner at home. It's less about the pages and more about creating a moment of calm that your nervous system recognises as safe and restorative.

10. Warm bath or foot soak

Warmth relaxes muscles and triggers a natural relaxation response in the body. Heat increases circulation, helps ease muscle tension and gently signals the nervous system to slow down. 

The gradual cooling afterwards also plays a role, telling the body that it’s time to wind down and rest. 

Studies suggest warm baths, or even something as simple as a hot foot soak, can reduce stress and support relaxation by influencing both temperature regulation and nervous system activity. 

If a full bath isn’t on the cards, try dipping your toes into a cosy foot bath while practising a bit of self-care: pop on your favourite show, apply a face mask, and let your body fully relax. 

11. Create a cosy rest corner

Your environment plays a huge role in how well you rest. Designate a cosy corner with soft pillows, a blanket, and gentle lighting, making it a safe space to unwind without pressure. Weighted blankets can help amplify the calming feeling through deep pressure stimulation.

Tip: Weighted blankets don’t just help with sleep - many people find the feeling of gentle weight alone helps signal to their body it’s time to deactivate stress and rest.

12. Mini breaks from screens

Screens keep the brain alert by emitting blue light and delivering constant stimulation, which can make it harder for the nervous system to properly switch off. Too much screen time has been linked to mental fatigue, eye strain, increased stress and disrupted sleep. Especially when we’re scrolling late into the evening or jumping straight from work emails to TV and social media. 

Taking regular, intentional breaks from screens gives your nervous system a chance to settle and helps the brain shift out of high-alert mode and into a calmer, more restorative state. Even a few minutes of screen-free rest can reduce cognitive overload and support mental recovery.

If you’re trying to cut back, small, realistic habits work best. Many people find it helpful to create screen-free zones at home, such as keeping phones and laptops out of the bedroom or avoiding screens at the dinner table. 

You could also set simple boundaries, like no phones for the first 30–60 minutes after waking up, or switching screens off an hour before bed. For those working from home or spending long days at a desk, stepping away from screens during lunch, popping outside for a short walk, or swapping evening scrolling for a book or calming routine can make a noticeable difference. 

These gentle changes give your brain space to breathe, making it much easier to rest without sleeping.

Make rest a habit

Rest isn’t just about sleep. It’s about giving your brain and body permission to relax. Whether you’re aiming to do a mid-day reset, ease tension before bed, or just feel calmer overall, these approaches help you rest more deeply - without needing to doze off.

Each of these techniques works on its own, but combining them can deepen their effect. Research consistently shows that calming rituals reduce stress markers and support wellbeing, even when sleep isn’t possible. 

Rest doesn’t have to mean switching off completely, sometimes it’s simply about giving your body permission to slow down!

Why not make today’s rest count? Pair one (or more!) with your favourite weighted blanket or comfort accessory, and watch your stress melt a little more each time.