Progressive Relaxation Exercises to Reduce Nighttime Stress

Progressive Relaxation Exercises to Reduce Nighttime Stress

Struggling with stress and anxiety before bed? Progressive Muscle Relaxation (PMR) is a scientifically proven technique that helps release tension, calm the mind, and prepare the body for deep sleep. Follow these simple steps to unwind and enjoy a restful night:

Step-by-Step Guide to Progressive Muscle Relaxation

  1. Find a Quiet Space – Lie down in a comfortable position, close your eyes, and take a few deep breaths.

  2. Start with Your Feet – Tense the muscles in your feet for five seconds, then release and notice the relaxation.

  3. Move Upwards – Work your way up, tensing and relaxing each muscle group: calves, thighs, abdomen, chest, arms, hands, shoulders, neck, and face.

  4. Breathe Deeply – Inhale deeply through your nose as you tense, and exhale slowly as you relax.

  5. Stay in the Moment – After finishing, stay still for a few minutes, focusing on the sensation of relaxation.

Practicing PMR before bedtime helps lower cortisol levels, ease stress, and improve sleep quality. Try it tonight for a more peaceful rest!

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