Progressive relaxation techniques for insomnia

Excerpted from  Improving Sleep , Medical Editor: Lawrence Epstein, MD, Instructor in Medicine, Harvard Medical School.

For many people struggling with insomnia, an overactive or worried mind or a tense body can stand in the way of sleep. While some people lie awake worrying about issues in their lives, others are physically unable to relax to get to sleep.

Fortunately, there are proven techniques to help calm the mind and body. Relaxation techniques such as meditation, breathing exercises, progressive muscle relaxation, and biofeedback can be practiced along with other aspects of sleep hygiene.  These techniques are often taught as part of behavioral therapy, but can also be learned from books or classes.

Progressive muscle relaxation is a tried-and-true, drug-free method for achieving both physical and mental relaxation. The technique involves tensing and relaxing your muscles in sequence, starting with your feet and working your way up your body. It can help bring your attention to physical sensations and allow tension to melt away.

Here’s how to do it:

1. Lie on your back in a comfortable position. Put a pillow under your head if you like, or place one under your knees to relax your back. Rest your arms, with palms up, slightly apart from your body. Feel your shoulders relax.
2. Take several slow, deep breaths through your nose. Exhale with a long sigh to release tension.
3. Focus on your feet and ankles. Are they painful or tense? Tighten the muscles briefly to feel the sensation. Let your feet sink into the floor or the bed. Feel them getting heavy and becoming totally relaxed. Let them fade from your consciousness.
4. Slowly move your attention through different parts of your body: your calves, thighs, lower back, hips, and pelvic area; your middle back, abdomen, upper back, shoulders, arms, and hands; your neck, jaw, tongue, forehead, and scalp. Feel your body relax and your lungs gently expand and contract. Relax any spots that are still tense. Breathe softly.
5. If thoughts distract you, gently ignore them and return your attention to your breathing. Your worries and thoughts will still be there when you are ready to acknowledge them.