Insomnia can be caused by a variety of factors, including a racing mind and physical tension. For those struggling with these issues, progressive muscle relaxation can be a helpful tool to calm the mind and relax the body. This technique involves gradually tensing and relaxing your muscles, starting with your feet and working your way up your body.
To practice progressive muscle relaxation, start by lying on your back in bed 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.
Focus on your toes and feet, curling your toes and arching your feet. Hold this movement briefly to feel the sensation, then relax your muscles and let your feet sink into the bed. Gradually move your attention up