The Benefits of Progressive Muscle Relaxation (PMR) for Sleep
“Progressive muscle relaxation (PMR) is a simple yet effective technique to manage stress by alternating between tensing and relaxing muscles.” (verywellhealth.com) Progressive Muscle Relaxation (PMR) is a powerful technique that offers numerous benefits for athletes including enhancing performance, relieving stress and improving sleep quality.
Keep reading to explore how PMR works, who can benefit from it, how often it should be practiced, its specific application for bedtime, and strategies to calm an overactive brain at night.
What is Progressive Muscle Relaxation for Bedtime?
Sleep is one of the most essential tools in your toolbelt. Getting enough, quality sleep, improves performance both physically and mentally. Try Progressive Muscle Relaxation for bedtime to help improve your sleep.
Athletes who use PMR before bedtime find that it promotes relaxation and improves sleep quality. By systematically relaxing muscle groups, PMR reduces physical tension that accumulates during the day, whether that be at practice or competition, making it easier to fall asleep. The repetitive nature of PMR by helping your mind focus on one muscle group at a time can quiet racing thoughts.
How do I Practice PMR?
PMR involves tensing and relaxing different muscle groups in a systematic manner to induce physical relaxation and reduce overall tension in the body. Here are the steps to effective Progressive Muscle Relaxation:
Find a Quiet Space: Choose a calm environment where you can lie down comfortably, such as your bed or a yoga mat.
Start with Deep Breaths: Take a few deep breaths to relax your body and mind.
Progressive Tensing: Begin with your toes. Curl them tightly and hold for 5-10 seconds, then release suddenly and feel the tension dissipate.
Move Through Your Body: Move systematically through each muscle group, calves, thighs, abdomen, chest, arms, shoulders, and neck. Tense each muscle group for 5-10 seconds and then release completely, focusing on the sensation of relaxation.
Mindfulness and Focus: Throughout the exercise, focus your attention on the contrast between tension and relaxation in each muscle group. This mindfulness helps deepen the relaxation response.
Finish with reflection: Once you have gone through all muscle groups, spend a few moments enjoying the overall feeling of relaxation in your body.
How Often Should I Do Progressive Muscle Relaxation?
That depends on you! PMR can be done daily or just from time-to-time as needed, like when you are feeling especially stressed or can’t turn your brain off. For Sleep, practice PMR daily, ideally before bedtime, to help unwind and prepare the body for sleep.
As a reminder, the purpose is to help you unwind and rest because it induces a state of deep muscle relaxation and mental meditation. Avoid doing PMR too close to gametime, competition or anytime when you need to be at your physical or mental best.
Progressive Muscle Relaxation for Athletes
Play this YouTube video to complete a Progressive Muscle Relaxation specifically for athletes.
