Some people with insomnia struggle with a racing mind or tense body, which can make it difficult to fall asleep. One technique that can help quiet a busy mind and relax a stiff body is progressive muscle relaxation. This method involves gradually tensing and relaxing your muscles, starting from your feet and working up to the rest of 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.
Start by focusing on your toes and feet, curling them and arching them briefly before relaxing the muscles and sinking into the bed. Gradually move your attention up your body, tensing each area before releasing the tension. This includes areas such as your calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands, neck, jaw