• Fri. Dec 1st, 2023

Experience Deep Relaxation: A Guide to Progressive Muscle Relaxation for Improved Sleep


Nov 21, 2023

For some people with insomnia, a racing or worried mind is the enemy of sleep, while for others, physical tension is to blame. To quiet a racing mind or relax a tense body, one technique that can be used is progressive muscle relaxation.

This approach involves gradually tensing and relaxing your muscles, starting with your feet and working your way up your body. It’s a great tool to use when you have trouble falling asleep. To practice progressive muscle relaxation, begin by lying on your back in bed in a comfortable position, with a pillow under your head or knees to relax your back. Rest your arms with palms up, slightly apart from your body. Take several slow, deep breaths through your nose, exhaling with a long sigh to release tension.

Focus on your toes and feet, curling your toes and arching your feet. Hold this movement briefly to feel the sensation, then relax your muscles and let your feet sink into the bed. Gradually move your attention up your body, tensing and then relaxing each area including

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