Use progressive muscle relaxation

Steps

1. Starting with your toes, tense each muscle group tightly for 5 seconds
2. Release and notice the contrast for 10-15 seconds
3. Move upward: calves, thighs, glutes, abdomen, chest, hands, arms, shoulders, neck, face
4. Breathe slowly throughout — inhale during tension, exhale during release

Why It Works

Progressive muscle relaxation (PMR) activates the parasympathetic nervous system by teaching your body to recognize and release physical tension. It is a validated component of CBT-I, the gold-standard insomnia treatment. Studies show it reduces sleep onset latency and improves subjective sleep quality.

Tips

• Free guided audio tracks are available on YouTube and Insight Timer
• Takes 10-15 minutes per session
• Becomes more effective with nightly repetition as your body learns the relaxation cue