Progressive muscle relaxation (PMR) for sleep means lying in bed and gently tensing one group of muscles at a time for about five seconds, then letting go and noticing the difference, working from your feet up to your face. A full round takes about ten minutes. It gives a busy mind a simple job and helps you notice tension you did not know you were holding. It will not knock you out, and it is not a fix for long-term insomnia, but many people find it makes the space before sleep calmer.

What is progressive muscle relaxation?

PMR is one of the oldest and simplest relaxation techniques. The idea is this: when you tense a muscle on purpose and then release it, the release is easier to feel than if you just tried to "relax". The NCCIH describes it as tensing different muscles in your body and then releasing the tension, and lists it among the common relaxation techniques.

Does PMR help you sleep?

It may help you wind down, and that is the honest version. The NCCIH notes that relaxation techniques can be one part of cognitive behavioural therapy for insomnia (CBT-I), which is the recommended first treatment for long-term insomnia, but that relaxation on its own does not look especially promising for sleep in the research so far. So use PMR as part of a calm bedtime, not as a test you pass or fail. If you have had trouble sleeping for weeks, talk to a doctor about CBT-I.

How do you do progressive muscle relaxation in bed?

Lie on your back, arms by your sides. Let the room be dim. For each step: breathe in and tense for about five seconds, then breathe out and let go all at once, and rest for about ten seconds noticing how it feels. Tense to about half your strength, not as hard as you can.

  1. Feet. Curl your toes down. Hold. Release.
  2. Calves. Pull your toes up towards your shins. Hold. Release.
  3. Thighs. Press your knees together and tighten the front of your legs. Hold. Release.
  4. Bottom. Squeeze. Hold. Release.
  5. Stomach. Pull your belly in gently. Hold. Release.
  6. Hands. Make fists. Hold. Release, and let your fingers fall open.
  7. Arms. Bend your elbows and tighten your upper arms. Hold. Release.
  8. Shoulders. Lift them up towards your ears. Hold. Let them drop.
  9. Jaw. Clench your teeth gently. Hold. Release and let your mouth fall slightly open.
  10. Face. Scrunch your eyes and forehead. Hold. Release.

Then lie still and take three slow breaths, a little longer out than in. Scan back down from your face to your feet and let anything that has tightened again go soft. If you are still awake, that is fine; stay with the feeling of your body getting heavy.

An NHS children's mental health service has a simple version of this routine that repeats each group a few times, which some adults like too.

Is it safe?

For most people, yes. A few things to keep in mind:

  • Skip anything that hurts. Leave out an injured area, and ease off if a muscle starts to cramp, especially in the feet and calves.
  • Gentle is enough. You are not exercising.
  • Breathe normally. Do not hold your breath while you tense. If you feel light-headed, stop and breathe normally.
  • If it makes you more anxious, stop. The NCCIH notes that people occasionally report more anxiety or intrusive thoughts, and that there have been rare reports of relaxation techniques worsening symptoms for people with epilepsy, some mental health conditions or a history of trauma. If that is you, check with a health professional first.

What if I am still awake when I finish?

Do not start again with more effort. Try one of these:

A shorter version for a busy mind

If ten minutes feels too long, do four groups only: hands, shoulders, jaw, face. That is where many people hold the most tension, and it takes about two minutes.

Winding down with CalmSpace

CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. At bedtime you can play one of its sleep sounds or a sleep story with a timer that fades out, and do your PMR underneath it. If your mind is loud, you can talk it through with Bliss by voice first; she listens, can breathe with you slowly, and helps you set the day down. Voice talk with Bliss is free for up to 10 minutes a day.

A wind-down routine that actually sticks puts PMR in context, how to fall asleep fast covers what works tonight, and the sleep page has more.

FAQ

How long does progressive muscle relaxation take?

About ten minutes for the full body, two minutes for a short version.

Should I do PMR every night?

It tends to get easier with practice, so a few nights in a row is a good test.

Is PMR the same as a body scan?

No. A body scan only notices each part; PMR tenses and releases it first.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.