Relax with PMR or 4-7-8 for calmer sleep
Why it matters
At the end of the day, our bodies often stay tense—especially after stress or little movement. Progressive muscle relaxation (PMR) helps you notice tension and learn to let it go, reducing nervous system arousal and making it easier to fall asleep. Studies show that PMR lowers anxiety and improves sleep quality
How to do it
- Lie down comfortably and relax
- Tense and release muscles from head to toe
- Breathe slowly and calmly while practicing
- Continue for 5 minutes
Science snap
Practicing PMR for 5 minutes before bed reduces muscle tension and improves sleep in people with anxiety and insomnia
Contra-Note
There are no known contraindications for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Progressive Muscle Relaxation (PMR) works by systematically tensing and then relaxing different muscle groups in the body, which helps shift the nervous system from a state of stress to one of relaxation. This alternating tension and release process reduces nerve signaling to overactive muscles, lowering physical tension and calming the mind. Research shows that practicing PMR for just 5 minutes can reduce anxiety levels by up to 30% and improve sleep quality by increasing time spent in deep sleep stages. Regular PMR practice can also reduce insomnia symptoms, promote faster sleep onset, and enhance overall sleep structure
Pro tips & Myth-buster
- Don’t tense your muscles too hard—keep it gentle
- Practice in silence or with soft music
- Myth: “Relaxation takes at least 30 minutes.” — Fact: Even 5 minutes can help
- Myth: “It’s only for people with insomnia.” — Fact: PMR helps anyone reduce stress