For some individuals suffering from insomnia, a racing or anxious mind is the root cause of their sleeplessness, while for others it is physical tension that keeps them awake. One effective way to calm an active mind and ease muscle tension is through the practice of progressive muscle relaxation. This technique involves gradually tensing and relaxing your muscles, starting from your toes and working up your body.
To put this method into practice, begin by lying on your back in bed in a comfortable position, with a pillow supporting your head or knees to ease strain on your back. Rest your arms at your sides with palms facing upwards, slightly separated from your body. Take several slow, deep breaths through your nose and exhale with a long sigh to release any built-up tension.
Focus on your feet and toes first, curling them and arching them to feel the sensation. Hold this movement briefly before relaxing your muscles and sinking into the bed. Gradually move your attention upward, tensing and then relaxing each area including your calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms