Practice Progressive Muscle Relaxation Before Bed

The Problem

Mentally tired but physically tense. Shoulders at your ears, jaw clenched.

The Hack

Lie in bed. Tense toes 5 seconds, release 10. Move up: calves, thighs, stomach, chest, hands, arms, shoulders, face.

Why It Works

PMR creates awareness of tension then releases it. The release triggers parasympathetic response.

Pro Tips

• Used in CBT therapy for anxiety
• The release phase is the important part
• YouTube: 'guided PMR for sleep'
• After 2 weeks you can release tension on demand