How is Progressive Muscle Relaxation Used as an Insomnia Cure?

How is Progressive Muscle Relaxation Used?

Progressive muscle relaxation is an easy meditation technique used to relieve stress and relax the body; it also works as a natural insomnia remedy. The idea is to think about different muscle groups, working the way up the body and progressively and deliberately relax them. Once the body becomes relaxed, sleep and relief from insomnia follows.

How Does it Fight Insomnia?

So what does progressive relaxation have to do with insomnia? For many people insomnia happens because they can’t relax enough to go to sleep; their mind and body are too stimulated. Progressive relaxation is a natural insomnia cure as it relaxes the body and gives the mind something to concentrate on.

Experts of progressive relaxation find that their bodies are so in-tune with this relaxation technique that all they have to do is think about relaxing a muscle group and the rest of the body follows immediately, dropping them into a deep sleep.

How to Prepare?

Before starting, get ready for bed. Brush your teeth and do your nightly routine. Some insomnia sufferers incorporate bedtime yoga poses into their routine as another remedy for sleeplessness. Get into your sleeping clothes and make sure the room is a comfortable temperature. Turn off the TV, dim the room and make sure nothing is going to disturb you.

Start by lying on your back, getting as comfortable as possible. If you’re pregnant, lay on your left side, making sure your back, belly and hips are well supported with pillows.

Getting Started

Now take a deep breath through your nose and release it through your mouth. If a thought intrudes, push it away and focus on your breathing. Continue, taking at least five deep, cleansing breaths.

Start Relaxing

• Now think about your toes. Give them a slight wiggle if you need to. Then allow them to get very heavy and loose.

• Work your attention up to your feet, your arch and the heel of your foot. Allow the rest of your foot to release, and become very heavy and loose.

• Then think about your ankles, the bones and the ligaments inside of them. Let them release and become very heavy and loose.

• Continue to work your way slowly up your body, thinking about each and every part before consciously relaxing it. End at the top of the head and then simply take deep breaths, relaxing your entire body with each breath.

• Make sure you pay special attention to the stomach muscles, the shoulders, the forehead and the jaw as many people carry tension in those areas.

When do I Use it?

You’d want to use progressive relaxation as you lay in bed, trying to fall asleep. You may find it works better if you’ve received a massage, taken a warm bath or combined progressive relaxation with another natural insomnia remedy such as a glass of warmed milk.

Variation: Tensing and then Relaxing

If the progressive relaxation isn’t enough to fight insomnia, there’s a variation you may like better. Rather than simply relaxing the muscles, try tensing them first and then relaxing them.

• To start, think about the muscles, bones and ligaments in your foot. Point or flex your foot. Allow it to get very, very tight and tense. Then relax it.

• Continue to do that up the rest of the body, alternately tensing and then relaxing the parts of the body.

Disclaimer

Please read our disclaimer concerning the information in this article.