Progressive Muscle Relaxation for Better Sleep
Sleep is an important part of maintaining our health and well-being, yet many of us struggle to get adequate rest. Have you been having difficulty sleeping? One possible solution that can help you find restful sleep is progressive muscle relaxation (PMR). With progressive muscle relaxation, you can actively relax tense muscles, mobilize your relaxation response, and eventually improve your quality of sleep.
PMR is a practice of systematically tensing and relaxing various muscle groups in the body. This type of practice over time can bring awareness to your level of tension and ultimately encourage a calming sense of relaxation. When done in combination with mindful awareness and deep breathing, you can achieve relaxation and better sleep.
It is important to note that PMR does not guarantee that you will get stronger, better sleep the first time you try it. There are many more factors that influence our sleep cycle, such as nutrition, circumstances in life, and sleep habits. Therefore, it is important to make sustained effort to practice PMR on a daily basis and to also prioritize the other factors that influence one’s sleep.
How to Practice PMR
When practicing PMR, it is best to wear comfortable clothing so that your muscles are not restricted. Before you start, lay down in a comfortable position, either on your back or on your side with a pillow for support. Close your eyes and start to inhale and exhale deeply.
Next, begin to focus on the relaxation of each muscle group in your body, starting from your feet and then gradually working up your body. For each muscle group, consciously tense the muscles for 5-10 seconds, and then purposefully relax them for 10-30 seconds. As you progress through each muscle group, ensure that your breathing remains steady and consistent.
When focusing on tensing and relaxing each muscle, it is also beneficial to mentally scan for any tension or discomfort that you may feel. Acknowledge any uncomfortable sensations without judgement and consciously release tightness from that area of the body. As you repeatedly practice PMR, you may notice that you are naturally becoming more aware of your body and further able to relax it.
Benefits of PMR
- Reduces stress
- Decreases tension in the body
- Improves awareness of the body and mind
- Encourages relaxation
- Leads to more restful sleep
Conclusion
Overall, progressive muscle relaxation has multiple beneficial effects such as reducing stress and tension in the body, improving awareness of the body and mind, and improving quality of sleep. If you choose to give PMR a try, practice a few times a week and notice how your body responds. With regular practice, you will find yourself more able to relax the body and achieve better sleep.