In the night
Tense and release, head to feet
Tense each muscle group for five seconds, then let it go, working down the body
10 min
How to do it
- 1Feet: tense 5 seconds, release
- 2Legs: tense 5 seconds, release
- 3Stomach and hands: tense 5 seconds, release
- 4Shoulders and face: tense 5 seconds, release
Lying down, tense your feet hard for five seconds, then release. Move up through your calves, thighs, stomach, hands, arms, shoulders, and face, tensing and releasing each in turn. Notice the difference each time.
What the evidence says
Progressive muscle relaxation has decades of evidence for lowering physical tension and anxiety, and it's often taught alongside CBT for insomnia, the approach The Menopause Society rate highest for broken sleep. It works on how tense you feel, not on what's causing the waking.
