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Progressive Muscle Relaxation

Progressive Muscle Relaxation

Progressive muscle relaxation is a great way to help the body relax.

It’s a simple technique that you can practise when you first get into bed. Here’s how to do it:

  • Get yourself into a comfortable position in your bed.
  • Close your eyes and breathe calmly for about 30 seconds.
  • While continuing to breathe calmly, imagine slowly scanning your body from the top of your head down to your toes.
  • When you find some tension in your muscles, focus your attention on that muscle group
  • Repeat this with the same muscle group, then continue your body scan, and move on to another muscle group.

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MORE IDEAS ON THIS

The Myth Of Drinking Alcohol To Get Good Sleep

The Myth Of Drinking Alcohol To Get Good Sleep

Another strategy that people sometimes turn to when they are desperate for a good night's sleep is drinking alcohol.

Sleep myth: it helps you to sleep.

Sleep truth: it might help you fall asleep more quickly, but it wreaks havoc on your sleep quality as the sleep you ...

11

59 reads

Insomnia Is Awful, But Treatable

Insomnia Is Awful, But Treatable

  • Securing good sleep is essential for physical and mental health.
  • Most adults need between seven and nine hours of sleep to feel sufficiently rested, though the exact duration needed vary from person to person.
  • Insomnia can have a serious impact on a person's quality of life a...

12

76 reads

Stimulus Control

Stimulus Control

Stimulus control is all about keeping your bed and bedroom for sleep (and intimacy) only. If you have insomnia, that ideally means no eating, reading, working, watching TV, gaming, online banking, to-do lists and so on when you’re in your bedroom. This is because we want your brain to form a stro...

12

56 reads

Getting Help From The Therapist

Getting Help From The Therapist

Cognitive behavioral therapy for insomnia (CBT-I) is usually provided by clinical psychologists and cognitive behavioral therapists, as they have the necessary skills and knowledge to help facilitate change

CBT-I helps deal with the root cause of the issue and the factors that are making it...

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33 reads

Write Down Your Jumbled Up Thoughts In A Notepad

Write Down Your Jumbled Up Thoughts In A Notepad

Lots of people struggle with racing thoughts, where, as soon as they wake up, their brain suddenly switches on and their head is full of things they need to do, worries, memories and so on.  

A strategy that can reduce the impact this has on your sleep is the ‘brain dump’ exercise – you mig...

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36 reads

How To Sleep Well Again: The Winding Down Routine

Have a 60- to 90-minute winding down routine before you go to bed every night. This means doing things to help your body and mind feel relaxed and calm, and avoiding anything that overly stimulates the brain. Reading, light exercise, meditation, listening to relaxing music, having a bath, and sel...

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59 reads

Better Sleep: Tips And Tricks

Better Sleep: Tips And Tricks

  • Make your bedroom a sleep sanctuary: get the best bedding and mattress you can afford, make sure it’s dark, use ear plugs if it’s noisy, and keep the temperature pretty cool.
  • If you wake up at night, do not check the time.
  • Stay hydrated during the day and avoid consuming too ...

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57 reads

The Solution To Insomnia

The Solution To Insomnia

  • Identify behaviors that could be fuelling your insomnia.
  • One of the main culprits behind insomnia tends to be going to bed early in an attempt to give yourself more opportunity for sleep.
  • Drinking coffee or consuming other forms of caffeine in the afternoon or evening poses a...

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71 reads

What To Do If Your Mind Keeps You Awake

What To Do If Your Mind Keeps You Awake

  • Notice: what are my thoughts about sleep right now? How true do they feel?
  • Spot the trigger: what is happening right now that might be causing me to think this way?
  • Practise self-compassion: it’s understandable that my sle...

13

44 reads

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Progressive muscle relaxation technique

Progressive muscle relaxation technique

This popular technique systematically relaxes your muscle groups one at a time.

  • Lie down and stretch out.
  • Breathe in and tense the first muscle group, for example, your hands. Tense hard, but not to the point of pain. Hold for 4-10 seconds.
  • Exhale and relax the musc...

Progressive Relaxation

Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for 2 to 3 seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breat...

Breathing Techniques for Muscle Tension Relief

Breathing Techniques for Muscle Tension Relief

  1. Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
  2. Inhale slowly and deeply, and return to a standing position by slowly rolling your body up, lifting your head last.
  3. Exhale slowly

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