So often I get into bed and I just can’t switch off. My mind is buzzing or my body feels tense, tight and stiff.

Cue progressive muscle relaxation – a simple technique that helps you get out of your head and into your body.

It’s fantastic for reducing tension and promoting relaxation and sleep.

Here’s what you do…

Simply lie down in a comfortable position and progressively tighten and relax each group of muscles.

Breathe deeply into your belly, holding your breath as you tighten each muscle group and then exhale and relax your body.

Notice how each muscle group feels during this process.

Start with your feet.

Breathe in and curl up your toes and tighten your feet.

Hold your breath as long as you can.

Then exhale and release.

Continue working your way up your body.

Do your calves…

Thighs…

Buttocks…

Torso…

Shoulders…

Arms…

Hands…

Neck…

and face.

Finally, take a moment to notice how your body feels as you drift off into a relaxing sleep¹.

References
1. Christianson, A. The stress cycle: a mind-body approach to resetting your digestive rhythm. in Dig. Sess. 1–27 (2014).