Progressive muscle relaxation for tension and insomnia

Progressive Muscle Relaxation (PMR) was developed in the 1930s and is still one of the most evidence-supported techniques for reducing physical anxiety and improving sleep.

The technique

Starting with your feet and working upward, you tense each muscle group firmly for 5 seconds, then release for 30 seconds, noticing the contrast between tension and relaxation.

Sequence: Feet → calves → thighs → glutes → abdomen → hands → forearms → shoulders → neck → face.

Tips

• Don't tense areas that are injured or painful.
• If you're in late pregnancy, skip the abdominal tension.
• Do it lying in bed as a sleep onset technique — most people don't finish before they drift off.