Foundational techniques for improving sleep focus on simple, repeatable practices that directly influence the body’s physiological state and mental readiness for rest. These include deep breathing, progressive muscle relaxation, guided imagery, and cognitive distraction methods like the cognitive shuffle. Each technique targets the nervous system to reduce arousal, lower stress hormone levels, and disrupt cycles of overthinking. Regular application of these methods forms the basis for long-term sleep improvement without reliance on medication or external devices. Consistency in execution is critical for effectiveness.