Next Time You Can’t Sleep, Try Progressive Muscle Relaxation

If you’re caught in the restless insomnia loop as frequently as I am, allow me to introduce you to a practice that’s helped curb some of my sleepxiety. 😴

Progressive Muscle Relaxation (PMR) is a guided exercise that involves intentionally tensing and then relaxing different muscle groups. When practiced repeatedly “it is possible to ‘tune in’ to your body more effectively, notice areas of tension, and actively release this stress to feel a sense of relaxation and calm,” explains Alma therapist Elisabeth Morray.

Over time, along with alleviating insomnia, PMR can also help:

• Ease anxiety and stress
• Mitigate migraines
• Lessen pain and discomfort in your body

I've been working with a mindfulness-based therapist for years, who has not only mentored me to feel more at home in my body but also equipped me with tools like Progressive Muscle Relaxation to combat ruminating thoughts and lower my baseline anxiety. 🌱

If you think having a mindfulness-focused provider might be helpful for you, we have hundreds of Alma therapists who specialize in incorporating these techniques during sessions. Head to our directory and filter to:

Therapeutic Approach → Mindfulness-based Therapies

If you’re a provider, Elisabeth explains that “many therapists are unaware of how the stress of their roles can manifest in their bodies. PMR can support a sense of reconnection to one's body, awareness of how we hold stress and tension, and intentional release into a state of relaxation and calm.”

Progressive Muscle Relaxation (and other mindfulness techniques!) can help mitigate symptoms of burnout over time, so I’d encourage you to try Elisabeth’s guided meditation and see if it makes a difference in your present-moment awareness, anxiety, and sleep.

You can find additional Alma-guided mindfulness meditations on our YouTube channel.