Hey Nick. Great article. The sleep runway concept makes a lot of sense, especially for people who lie in bed worrying for hours—which is the biggest issue most of my clients with insomnia struggle with.

One thing I use with my therapy clients is to set up environmental or behavioral cues to create a bedtime routine that triggers sleepiness. Putting on a “sleep” playlist, putting on a bedtime-only lotion, or some other bedtime-specific habit help condition their minds that it’s time to start winding down for sleep.

Other sleep runway options my clients find helpful include body scans and combining visualizations with deep breathing (imagining being on the beach and breathing in sequence with the waves as they come in and go out).

Thanks for sharing your expertise with people. Keep up the good work.