{"id":33676,"date":"2024-11-12T12:00:00","date_gmt":"2024-11-12T12:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=33676"},"modified":"2024-11-12T13:08:34","modified_gmt":"2024-11-12T13:08:34","slug":"progressive-muscle-relaxation-for-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/progressive-muscle-relaxation-for-sleep\/","title":{"rendered":"How to Use Progressive Muscle Relaxation for Better Sleep"},"content":{"rendered":"\n

There are several challenges that can make it hard to fall (and stay!) asleep. Anxiety<\/a>, insomnia<\/a>, racing thoughts<\/a>\u2026they can all keep you up at night\u2014and prevent you from getting the sleep you need to feel and function your best.<\/p>\n\n\n\n

If you\u2019re struggling with sleep, it\u2019s important to find strategies to help you get the shuteye you need. One of those strategies? Progressive muscle relaxation (PMR).<\/p>\n\n\n\n

Many people successfully use progressive muscle relaxation for sleep. But what, exactly, is progressive muscle relaxation for sleep\u2014\u00a0and how does it work? Plus, how can you tap into this method and use it to get better sleep?\u00a0<\/p>\n\n\n\n

Keep reading for everything you need to know about progressive muscle relaxation for sleep. <\/p>\n\n\n\n

What is progressive muscle relaxation? <\/h2>\n\n\n\n

First things first: What is progressive muscle relaxation?<\/p>\n\n\n\n

\u201cProgressive muscle relaxation (PMR) is a widely used relaxation technique targeting the activation and release of major muscle groups,\u201d says Pooja Patel, a licensed occupational therapist and founder of\u00a0Aging Together<\/a>.\u00a0<\/p>\n\n\n\n

Patel specializes in working with older adults and has experience teaching PMR to clients for improved sleep. \u201cIt involves squeezing and releasing different muscles in a step-by-step way,\u201d she explains.<\/p>\n\n\n\n

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\u201cProgressive muscle relaxation (PMR) is a widely used relaxation technique targeting the activation and release of major muscle groups.\u201d <\/p>\n\n\n\n

-Pooja Patel, a licensed occupational therapist and founder of\u00a0Aging Together\u00a0<\/p>\n<\/blockquote>\n\n\n\n

That step-by-step process involves starting at one end of the body, focusing on tensing and releasing one muscle group at a time, and then moving on to the next group.<\/p>\n\n\n\n

\u201cBy relaxing the body and either with eyes closed or open, one can focus attention on the toes and slowly bring that sensation of calm up through the legs, torso, and so on [up through the entire body],\u201d says\u00a0Nancy B. Irwin<\/a>, PsyD, licensed clinical psychologist and certified hypnotherapist.<\/p>\n\n\n\n

How does progressive muscle relaxation work? <\/h2>\n\n\n\n

So, what does all this muscle tension releasing actually do\u2014and how can it help improve your sleep?<\/p>\n\n\n\n

\u201cPMR is based on the mind-body connection and the principle that physical relaxation can lead to mental calmness,\u201d says Patel. <\/p>\n\n\n\n

Here’s the deal: When you\u2019re stressed or anxious, your muscles tense up. By deliberately tensing and then relaxing these muscles, you can achieve a deeper state of relaxation.\u00a0<\/p>\n\n\n\n

\u201cThis process helps increase awareness of the sensation of tension versus relaxation in the body,\u201d says Patel.<\/p>\n\n\n\n

In addition to relaxing the body, progressive muscle relaxation can also influence the brain in a way that promotes better sleep.\u00a0PMR\u00a0slows the brain waves down to an alpha state<\/a>, says Irwin.\u00a0<\/p>\n\n\n\n

Unlike the faster-moving brain waves we experience while fully alert and awake, \u201cAlpha is slower, allowing the brain to take the suggestion of relaxation and send that to each muscle as we move from the toes to the top of the head slowly, much like a massage therapist would do to release tension,\u201d explains Irwin.<\/p>\n\n\n\n

Benefits of progressive muscle relaxation for sleep <\/h2>\n\n\n\n

According to the US Department of Veterans Affairs<\/a>, \u201cPMR is a recommended practice to relax the body and mind at bedtime to fall asleep more easily and get a deeper night\u2019s sleep.\u201d<\/p>\n\n\n\n

But how does this practice help improve your rest?<\/p>\n\n\n\n

PMR offers a variety of benefits that support better sleep; for example, recent research finds that\u00a0PMR is effective in reducing stress, anxiety, and depression<\/a>\u2014all of which can help you get better sleep.<\/p>\n\n\n\n

More specifically, progressive muscle relaxation can help you get better sleep by:<\/p>\n\n\n\n