[header] How to get back to sleep [title] Relax your muscles progressively. [step] If you woke up and are struggling to get back to sleep, one excellent method of falling back to sleep quickly without moving or getting up is to try a technique called progressive muscle relaxation. It's easy and effective in helping people get back to sleep quickly.
[header] How to get back to sleep [title] Relax your muscles progressively. [step] If you woke up and are struggling to get back to sleep, one excellent method of falling back to sleep quickly without moving or getting up is to try a technique called progressive muscle relaxation. It's easy and effective in helping people get back to sleep quickly.
[substeps] Start with your feet, focusing all your attention on your feet. Breathe deeply, sending all your relaxation and your energy toward your feet. Simply relax your body in gradual ways, such as gently tensing and releasing the tension in your muscles. [substeps] To do progressive muscle relaxation, sit in a comfortable position or lie on your back with your legs bent and your feet on the floor. [substeps] Start by tensing and releasing a muscle for 5 seconds. Hold this for 5 to 10 seconds and then release it for 5 seconds. [substeps] Start counting how many times you breathe in and out through your nose, keeping count as you close your eyes. Hold the count for 5 breaths, and then immediately increase your count a bit more.