Looking for a way to calm your mind and body before bed? Look no further than progressive muscle relaxation. This technique is designed to help you relax your muscles, which can help with insomnia by reducing tension in the body.
To practice progressive muscle relaxation, lie down on your back in bed in a comfortable position. You can place a pillow under your head or knees to relax your back, and rest your arms with palms up slightly apart from your body. Take several slow, deep breaths through your nose, and then exhale with a long sigh to release tension.
Start by focusing on your toes and feet. Gradually curl your toes and arch your feet, holding this movement briefly to feel the sensation. Then relax your muscles and let your feet sink into the bed. Continue to breathe softly as you move up through each part of the body, tensing and then relaxing each area, including the calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands, neck, jaw and forehead. Relax any remaining tense spots as you do so.
If thoughts distract you during this process simply ignore them and gently return to focusing on your breathing. This technique can be an effective tool for those who struggle with insomnia by helping to quiet a racing mind or relax a tense body. However it is always important to consult with a qualified clinician or doctor if you have any medical concerns or need direct medical advice before using it regularly .