For some individuals battling insomnia, an overactive mind or tense body serves as the root cause of their sleep disturbances. In order to calm an anxious mind or ease physical tension, a technique called progressive muscle relaxation can be extremely helpful. This approach involves gradually tensing and relaxing your muscles, starting from your toes and working your way up your body.
To effectively practice progressive muscle relaxation, begin by lying on your back in bed in a comfortable position, with a pillow beneath your head or knees to help relax your back. Rest your arms with palms facing up, slightly separated from your body. Take several slow, deep breaths through your nose and exhale with a long sigh to release any built-up tension.
As you focus on your toes and feet, curl them and arch them to feel the sensation. Hold this movement briefly before releasing the tension and allowing your feet to sink into the mattress. Gradually move your attention upward through each part of your body – calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands