For some insomniacs, a racing or anxious mind is the enemy of sleep. In others, physical stress is accountable. One approach to calm the racing mind or calm down a tense body is a way called progressive muscle rest. This involves slowly tensing and relaxing your muscles, starting together with your feet and dealing your way up your body. When you will have trouble falling asleep, do this:
- Lie in your back on the bed in a snug position. Place a pillow under your head or knees to support your back. Rest your arms, palms down, barely aside from your body.
- Take several slow, deep breaths through your nose. Exhale with a protracted breath to release tension.
- Pay attention to your feet and toes. Curl your toes and arch your feet. Hold this movement briefly to feel the feeling. Relax your muscles and let your feet sink into the bed. Feel them getting heavy and completely relaxed.
- While respiration gently, slowly bring your attention back to your body, relaxing each part after tension: calves, thighs, hips, lower back, stomach, upper back, shoulders, arms, hands, neck, jaw and brow. Relax any remaining tension points.
- If thoughts trouble you, ignore them and gently return your attention to your breath.
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