How can I perform progressive relaxation to have a good night's sleep?

This technique is based on a very simple procedure of comparing tension against relaxation. Begin with contracting the muscles of the face and neck, hold the contraction for a period of at least one to two seconds, and then relax the muscles. Next the upper arms and chest are contracted then relaxed, followed by the lower arms and hands.

Repeat the process progressively down the body, i.e. , the abdomen, the buttocks, the thighs, the calves, and the feet. Then work your way back up to your head.

Repeat two or three times. This technique is often used in the treatment of anxiety and insomnia.

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