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Progressive muscle relaxation is a structured relaxation technique. Rather than trying to command the whole body to relax at once, you work through different muscle groups and notice the contrast between tension and release.
A simple session can begin with the hands and shoulders, then move through the face, torso and legs. Tension should be gentle, brief and never painful. The important part is the release: notice the sensation as the muscle softens.
Skip any area that is injured or painful. Persistent insomnia, severe anxiety or ongoing physical symptoms deserve appropriate professional assessment rather than relying on relaxation techniques alone.
NCCIH reports that relaxation techniques are sometimes used for stress and sleep problems, although the evidence is not equally strong for every condition. They can be one practical tool among broader healthy sleep and stress-management habits.
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