For some people with insomnia, a racing or worried mind is the enemy of sleep, while for others, physical tension is to blame. One way to quiet a racing mind or relax a tense body is a technique called progressive muscle relaxation. This approach involves gradually tensing and relaxing your muscles, starting with your feet and working your way up your body. It’s a great tool to use when you have trouble falling asleep.
Progressive muscle relaxation can be easily practiced in bed, lying on your back in a comfortable position with a pillow under your head or knees to relax your back. Rest your arms with palms up, slightly apart from your body. Take several slow, deep breaths through your nose, exhaling with a long sigh to release tension.
To practice this technique effectively, focus on one area at a time, starting with your toes and feet. Curling them and arching them will help you feel the sensation in those areas before relaxing the muscles and letting the foot sink into the bed. Gradually move your attention up your body as you continue to tense and relax each area including calves, thighs, buttocks, lower back