Creating a Restful Night: Simple Tips for Better Sleep with Myofascial Release

We’ve all been there—tossing and turning, staring at the clock, wishing for just a few hours of solid sleep. The truth is, improving your sleep routine doesn’t have to involve drastic changes, and making small adjustments can have a big impact over time. Here, we’ll explore practical, simple tips for better sleep, while highlighting how John Barnes Myofascial Release (MFR) can aid in your quest for a truly restful night.

1. Gentle Stretching Before Bed

Incorporating gentle stretching before you sleep can help release the tension that builds up during the day. Think of it as a way to calm your body and ease into a state of relaxation. Myofascial Release works similarly by targeting and releasing tight fascia, the connective tissue that surrounds muscles and organs. Just like MFR can relieve built-up tension in your body, gentle stretching allows your muscles to soften, preparing you for a deeper sleep.

Tip: Focus on slow, mindful stretches—especially areas that carry tension like the neck, shoulders, and lower back.

2. Practice Yoga Nidra or Deep Breathing

Yoga Nidra, often called “yogic sleep,” is a form of guided meditation that promotes deep relaxation without requiring any strenuous physical movement. Pairing this practice with Myofascial Release therapy can make your relaxation even more profound. As MFR releases physical restrictions in your fascia, Yoga Nidra can help calm your nervous system, easing you into a restful state.

Tip: Try a 10-15 minute Yoga Nidra session before bed or practice deep, controlled breathing to prepare your body for sleep.

3. Cut Caffeine in the Afternoon

For many of us, a mid-afternoon cup of coffee or tea is a staple, but caffeine can stay in your system longer than you might think, making it harder to wind down at night. By cutting off caffeine intake by mid-afternoon, you give your body more time to relax naturally, which sets you up for better sleep. Just like MFR helps to restore balance in your body by releasing restrictions, reducing caffeine allows your natural sleep rhythms to take over.

Tip: Consider herbal teas like chamomile or peppermint as an alternative to coffee later in the day.

4. Limit Screen Time Before Bed

Blue light from screens can interfere with your body’s natural production of melatonin, the hormone that helps regulate your sleep-wake cycle. Try to limit screen time at least an hour before bed to help your body get into “rest mode.” Instead of scrolling through your phone, take time to unwind with a relaxing activity, like a warm bath or reading a book. Just like how MFR focuses on resetting your body’s alignment and relieving stress, reducing screen time allows your brain to relax.

Tip: Use blue light filters on your devices or switch to “night mode” in the evening if screen time is unavoidable.

5. Make Gradual Changes to Your Sleep Routine

While we all want instant results, making big changes to your sleep routine all at once can feel overwhelming and often leads to frustration. It’s more sustainable to implement small, manageable changes. For example, instead of suddenly going to bed an hour earlier, try shifting your bedtime by 15 minutes each week. The same goes for waking up—gradual changes are easier to adapt to and will lead to better results in the long run. MFR works on a similar principle, by addressing and releasing tension over time to create lasting change in the body.

Tip: Start by making just one small adjustment—like turning off screens 30 minutes earlier or drinking herbal tea instead of coffee in the evening.

6. Journaling to Quiet a Busy Mind

One of the most common culprits for poor sleep is a busy mind, racing with thoughts about tomorrow's tasks or unfinished to-do lists. Journaling can help by giving these thoughts a place to land. Before bed, take a few minutes to write down any lingering concerns or plans for the next day. This simple act of putting thoughts on paper can free your mind from holding onto them, allowing you to unwind more easily.

Let’s say you’ve had a long day at work, and tomorrow's to-do list is already starting to pile up in your mind—emails to respond to, meetings to attend, errands to run. As you lie in bed, these thoughts keep swirling, making it difficult to relax.

Instead of tossing and turning, try grabbing a journal and jotting down what’s on your mind. For example, you might write:

“Tomorrow: Respond to client emails, pick up groceries, call the plumber. Don’t forget the team meeting at 3 PM.”

By listing out your tasks, thoughts, or concerns you're telling your brain it’s okay to let go for now because it’s all written down. This process not only helps declutter your mind but also creates a plan you can revisit in the morning, allowing you to focus on sleep without the mental noise.

Tip: Schedule designated “worry time” in the morning around lunchtime so you can get it out of the way before bed.

7. Integrate Myofascial Release into Your Routine

Myofascial Release can play a crucial role in improving your overall sleep quality by addressing the underlying physical tensions and restrictions that may be contributing to discomfort and restlessness. Many people experience poor sleep due to tight fascia in areas like the neck, shoulders, and back. With MFR, these restrictions are released, allowing your body to unwind and reset. The relaxation achieved during a Myofascial Release session can help you transition into a restful night, setting the stage for deep, restorative sleep.

Example: Picture this—if you’ve ever had a stiff neck that made it impossible to find a comfortable sleeping position, you know how frustrating it can be. Myofascial Release can target and relieve that stiffness, making it easier for your body to relax in bed fully.

Final Thoughts: Prioritize Self-Care for Better Sleep

Just like we dedicate time to maintaining our cars with oil changes and tune-ups, we need to dedicate time to maintaining our bodies. If we spent half the time we do on our cars taking care of our health and well-being, we’d feel so much better! By incorporating small changes, practicing relaxation techniques, and using therapies like Myofascial Release, you can create a nightly sleep routine that promotes deep, restful sleep and a healthier life overall.

Ready to get better sleep? Start small—add one of these tips to your nightly routine, and consider integrating Myofascial Release into your wellness plan. Feel the difference that a little self-care can make!