It may sound counterintuitive, but according to the Sleep Foundation, a surprisingly effective way to relax your muscles to prepare them for sleep is to tense them up first. The practice of progressive muscle relaxation, developed in the 1930s as a technique for promoting mental calmness, according to WebMD, involves systematically tensing, then relaxing, different muscle groups until all muscles have been worked. This practice is not only recommended as an antidote to insomnia, but as a way to help alleviate headaches, high blood pressure, cancer pain, and digestive issues.
How do you do progressive muscle relaxation? First, get into a comfortable position (lying in bed or sitting). Mentally chart the muscle groups you plan to target, and starting from one end of your body, inhale while tensing the first muscle group (for example, your feet) for 5 to 10 seconds. Exhale and immediately relax the tensed muscles, then stay relaxed for 10 to 20 seconds before continuing to the next group (in this case, your lower legs). As you progress, note how different your muscles feel after being tensed and relaxed. As WebMD notes, regular practice of progressive muscle relaxation will put you in better tune with your body, enabling you to identify and stop signs of stress before they get out of control.
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